High Protein Risoles
Elevate your snack game with these delicious High Protein Risoles—crispy on the outside and irresistibly creamy on the inside! Packed with tender shredded chicken breast, low-fat cottage cheese, and fresh vegetables like carrot, onion, and garlic, this recipe is a perfect blend of protein and wholesome ingredients. The crepes, made from a simple batter of whole wheat flour and skim milk, wrap around the savory filling before being breaded and pan-fried to golden perfection. Ready in just over an hour, these protein-packed risoles make a satisfying appetizer, snack, or even a light meal. Garnished with fresh parsley, they’re a nutrient-rich treat that’s as flavorful as it is nutritious. Perfect for meal prepping or sharing with friends and family, this high-protein recipe is sure to impress!
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 200 grams Low-fat cottage cheese
- 1 medium Onion
- 2 Garlic cloves
- 1 medium Carrot
- 100 grams Whole wheat flour
- 250 ml Skim milk
- 2 Egg
- 150 grams Breadcrumbs
- 2 teaspoons Salt
- 1 teaspoon Black pepper
- 3 tablespoons Olive oil
- 2 tablespoons Parsley
- 125 ml Water
Instructions
In a large pot, bring water to a boil, add the chicken breast and cook until done, about 12-15 minutes.
Once cooked, remove the chicken and shred it finely using two forks. Set aside.
Dice the onion and garlic finely. Grate the carrot using a box grater.
In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the onion and garlic, sauté until translucent, about 5 minutes.
Add the grated carrot and cook for another 3 minutes. Stir in the shredded chicken, cottage cheese, 1 teaspoon of salt, and black pepper. Mix well until combined. Cook for an additional 3-4 minutes, then remove from heat and let it cool.
To prepare the batter, whisk together whole wheat flour, skim milk, eggs, and a pinch of salt in a mixing bowl until smooth.
Heat a non-stick pan over medium heat and brush it lightly with olive oil. Pour a small ladle of batter and swirl to form a thin crepe. Cook for about 1-2 minutes on each side until lightly golden. Repeat with the remaining batter. Should make approximately 10 crepes.
Place a spoonful of the chicken mixture on each crepe. Fold the sides over the filling, then roll the crepe to seal completely.
Set up a breading station: a plate with whole wheat flour, a bowl with beaten eggs and water, and a plate with breadcrumbs.
Dip each rolled crepe first in flour, then in the egg mixture, and finally coat in breadcrumbs.
In a large frying pan, heat the remaining olive oil over medium heat. Fry the risoles until golden brown and crispy on all sides, about 5 minutes.
Transfer the fried risoles to a paper towel-lined plate to drain any excess oil.
Serve warm, garnished with freshly chopped parsley for an added burst of flavor.
Nutrition Facts
Calories |
2559 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.0 g | 114% | |
| Saturated Fat | 19.2 g | 96% | |
| Polyunsaturated Fat | 10.1 g | ||
| Cholesterol | 854 mg | 285% | |
| Sodium | 9769 mg | 425% | |
| Total Carbohydrate | 236.8 g | 86% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 41.9 g | ||
| Protein | 220.8 g | 442% | |
| Vitamin D | 5.2 mcg | 26% | |
| Calcium | 856 mg | 66% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 3109 mg | 66% | |
*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.
