High Protein Risol
Indulge in the hearty goodness of High Protein Risol, a delicious twist on a classic Indonesian snack that's packed with flavor and nutritious ingredients. Perfect for meal prep or entertaining, this recipe features a savory filling of tender chicken breast, vibrant carrots, frozen peas, and gooey cheddar cheese, all seasoned to perfection with garlic, onion, and a hint of black pepper. Wrapped in homemade pancake-like crepes and coated in crispy breadcrumbs, each risol is deep-fried to golden perfection for a satisfying crunch that pairs beautifully with the creamy, protein-rich center. With a prep time of just 30 minutes, this recipe makes six servings of a high-protein snack or appetizer that’s ideal for sharing. Serve it warm and enjoy a guilt-free treat that’s loaded with flavor and nutrients, perfect for any occasion!
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Recipe Information
Ingredients
- 250 grams Chicken breast
- 2 tablespoons Olive oil
- 1 medium Onion
- 2 cloves Garlic
- 1 medium Carrot
- 100 grams Frozen peas
- 100 grams Cheddar cheese
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 200 grams All-purpose flour
- 300 milliliters Skim milk
- 3 large Eggs
- 100 grams Breadcrumbs
- 250 milliliters Vegetable oil
Instructions
Dice the chicken breast into small pieces. Finely chop the onion and garlic. Peel and grate the carrot.
Heat the olive oil in a frying pan over medium heat. Add the onion and garlic, sauté until fragrant and translucent.
Add the diced chicken to the pan and cook for 5-7 minutes until thoroughly cooked.
Stir in the grated carrot and frozen peas, cooking for another 3-4 minutes until the vegetables are soft.
Add the shredded cheddar cheese to the mixture, followed by salt and black pepper. Stir until the cheese has melted and the mixture is combined well. Set aside to cool.
In a large mixing bowl, combine the flour, skim milk, and eggs. Whisk together until smooth to form a pancake batter-like consistency.
Heat a non-stick skillet over medium heat and lightly grease. Pour a ladleful of the batter into the skillet, tilting to spread the batter evenly. Cook for 1-2 minutes on each side until lightly golden.
Place a spoonful of the chicken filling onto each pancake wrap and roll it up tightly, tucking in the sides as you go to seal the filling inside.
Place breadcrumbs on a shallow dish. Carefully dip each risol in the remaining beaten egg and roll in breadcrumbs to coat evenly.
In a deep frying pan, heat the vegetable oil to 180°C (350°F). Deep fry the risol until golden brown and crispy, approximately 2-3 minutes per side.
Drain on paper towels and serve warm.
Nutrition Facts
Calories |
4485 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 305.5 g | 392% | |
| Saturated Fat | 58.7 g | 294% | |
| Polyunsaturated Fat | 145.9 g | ||
| Cholesterol | 853 mg | 284% | |
| Sodium | 5891 mg | 256% | |
| Total Carbohydrate | 295.3 g | 107% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 38.7 g | ||
| Protein | 160.7 g | 321% | |
| Vitamin D | 6.5 mcg | 32% | |
| Calcium | 1052 mg | 81% | |
| Iron | 20.3 mg | 113% | |
| Potassium | 2573 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
