Low Fat Risoles
Elevate your snacking game with these guilt-free and delicious Low Fat Risoles! This healthier twist on the classic Indonesian snack features light, whole wheat crepes filled with a flavorful mixture of tender chicken breast, grated carrots, and chopped green beans. Seasoned with aromatic garlic, onion, and a splash of vegetable broth, the filling is both hearty and nutritious. A light egg wash and breadcrumb coating give the risoles a satisfyingly crisp finish, achieved through baking rather than traditional frying, making them a perfect low-fat alternative. Ready in under an hour, these golden bites are ideal for meal prep, appetizer spreads, or a wholesome snack. Enjoy baked perfection with this easy-to-make recipe that’s packed with protein and veggies!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 100 grams Whole wheat flour
- 2 large Eggs
- 250 ml Low-fat milk
- 0.5 teaspoon Salt
- 200 grams Chicken breast
- 1 medium, grated Carrot
- 50 grams, chopped Green beans
- 1 small, finely chopped Onion
- 2 cloves, minced Garlic
- 150 ml Vegetable broth
- 0.25 teaspoon Black pepper
- 1 as needed Vegetable oil spray
- 50 grams Breadcrumbs
Instructions
In a mixing bowl, combine the whole wheat flour, 1 egg, low-fat milk, and salt. Whisk until smooth to create a pancake batter. Let it rest for 10 minutes.
In a non-stick frying pan, lightly coat with vegetable oil spray. Pour a small amount of batter to cover the bottom, creating a thin crepe. Cook each side for 1-2 minutes until lightly golden and set. Repeat until all batter is used, setting crepes aside on a flat surface.
Dice the chicken breast and season with a pinch of salt and black pepper.
In a skillet, heat a few sprays of vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.
Add diced chicken breast to the skillet and cook until it turns white. Then, add grated carrot and chopped green beans.
Pour in the vegetable broth and cook until the vegetables are tender and the liquid is absorbed. Season with black pepper and adjust salt if necessary. Let this filling mixture cool.
Preheat your oven to 180°C (350°F) and line a baking sheet with parchment paper.
Place a spoonful of the filling onto each crepe, folding the sides over and rolling it into a neat parcel.
Beat the remaining egg in a shallow dish. Dip each rolled crepe in the egg, then coat with breadcrumbs.
Place the risoles on the prepared baking sheet and lightly spray the tops with vegetable oil spray.
Bake for 15-20 minutes or until golden brown and crispy, flipping halfway to ensure even cooking.
Remove from the oven and let cool slightly before serving.
Nutrition Facts
Calories |
1247 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 564 mg | 188% | |
| Sodium | 3370 mg | 147% | |
| Total Carbohydrate | 155.0 g | 56% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 27.2 g | ||
| Protein | 103.4 g | 207% | |
| Vitamin D | 4.7 mcg | 23% | |
| Calcium | 550 mg | 42% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1845 mg | 39% | |
*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.
