Low Sodium Risol
Delight in the savory simplicity of Low Sodium Risol, a healthier twist on a classic Indonesian snack. This recipe brings together tender crepes made from all-purpose flour, egg, and low-fat milk, wrapped around a flavorful filling of shredded chicken breast, sautéed carrots, and green beans. Seasoned with aromatic garlic and onion powders alongside a hint of black pepper, this dish is crafted to be low in sodium while remaining high on flavor. Each risol is baked to crispy perfection, making it both heart-smart and delectably satisfying. Ideal for those looking for a light meal or nutritious snack, this recipe is a must-try for fans of wholesome, homemade fare. Perfect keywords: low sodium recipes, healthy risol, baked snack, low-salt dinner ideas, easy Indonesian recipes.
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Recipe Information
Ingredients
- 1 cup All-purpose flour
- 1 large Egg
- 1 cup Low-fat milk
- 2 tablespoons Unsalted butter
- 1 cup Cooked chicken breast
- 0.5 cup Carrot
- 0.5 cup Green beans
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Garlic powder
- 0.25 teaspoon Onion powder
- 2 tablespoons Olive oil
- 0.5 cup Water
Instructions
In a large mixing bowl, whisk together the all-purpose flour, egg, and milk until smooth to form a batter. Set aside to rest for 10 minutes.
In a skillet over medium heat, melt the unsalted butter. Add the diced carrots and green beans and sauté for about 5 minutes until they are tender.
Add the shredded cooked chicken breast to the skillet and mix well with the vegetables.
Season the filling with black pepper, garlic powder, and onion powder, then cook for another 2 minutes to blend the flavors. Remove from heat and let cool.
To make the risol, heat a non-stick pan over medium heat and lightly grease with olive oil.
Pour a small ladle of batter onto the pan, swirling it to form a thin, crepe-like layer. Cook for about 1 minute, then flip and cook for another 30 seconds until lightly golden.
Remove the crepe from the pan and place on a flat surface. Add a spoonful of chicken and vegetable filling to the center.
Fold the sides of the crepe over the filling and roll it up to resemble a small burrito. Repeat the process with the remaining batter and filling.
Preheat your oven to 350°F (175°C). Place the filled risols on a baking sheet lined with parchment paper, and brush the tops lightly with olive oil.
Bake the risols in the preheated oven for 15 minutes until crispy and golden brown.
Serve warm, and enjoy this low sodium treat as a satisfying meal or snack.
Nutrition Facts
Calories |
1466 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.6 g | 93% | |
| Saturated Fat | 25.4 g | 127% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 444 mg | 148% | |
| Sodium | 508 mg | 22% | |
| Total Carbohydrate | 116.3 g | 42% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 16.4 g | ||
| Protein | 84.9 g | 170% | |
| Vitamin D | 3.9 mcg | 19% | |
| Calcium | 431 mg | 33% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 568 mg | 12% | |
*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.
