Low Fat Risol
Satisfy your cravings with this delightful recipe for Low Fat Risol, a healthier spin on a traditional Indonesian snack! These golden crepes are made with a light batter of all-purpose flour, cornstarch, and low-fat milk, ensuring a delicate texture without the extra calories. Stuffed with a savory mixture of finely chopped chicken, vibrant vegetables like carrots and green beans, aromatic onion and garlic, and low-fat mozzarella cheese, each risol promises a burst of wholesome flavor in every bite. Lightly pan-fried using cooking spray for minimal oil, these rolls are the perfect guilt-free appetizer or snack. Ready in just under an hour, this easy-to-follow recipe is ideal for those seeking nutritious yet delicious options.
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Recipe Information
Ingredients
- 100 grams all-purpose flour
- 20 grams cornstarch
- 300 milliliters low-fat milk
- 1 large egg
- 0.5 teaspoon salt
- 1 as needed cooking spray
- 150 grams chicken breast, finely chopped
- 1 medium carrot, finely chopped
- 50 grams green beans, finely chopped
- 0.5 medium onion, finely chopped
- 2 cloves garlic, minced
- 0.25 teaspoon black pepper
- 1 tablespoon soy sauce
- 1 teaspoon olive oil
- 50 grams low-fat mozzarella cheese, grated
Instructions
In a mixing bowl, combine all-purpose flour, cornstarch, and salt. Gradually whisk in the low-fat milk to avoid lumps.
Beat the egg and stir it into the flour and milk mixture until smooth. The batter should have a thin consistency.
Heat a non-stick frying pan over medium heat and lightly spray with cooking spray.
Pour a small ladle of batter into the pan, tilting it to coat evenly, forming a thin crepe. Cook for 1-2 minutes until the edges begin to lift, then flip and cook for another 1 minute. Remove and set aside on a plate. Repeat until all batter is used.
In a separate pan, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until fragrant.
Add chicken, carrot, and green beans, and cook for about 5 minutes until the chicken is cooked through and the vegetables are soft.
Stir in the black pepper and soy sauce, and cook for another 2 minutes. Remove from heat and let it cool slightly.
To assemble the risoles, place a spoonful of filling on each crepe, top with some grated low-fat mozzarella cheese, then fold from the sides and roll tightly.
Lightly spray the pan with cooking spray, place the rolled risoles seam down onto the pan and cook for about 3 minutes on each side until both sides are golden and crispy.
Serve warm as a light appetizer or snack.
Nutrition Facts
Calories |
297 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 10% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 91 mg | 30% | |
| Sodium | 573 mg | 25% | |
| Total Carbohydrate | 32.5 g | 12% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 5.6 g | ||
| Protein | 22.9 g | 46% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 214 mg | 16% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 262 mg | 6% | |
*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.
