Sugar-Free Risol
Delight in the wholesome goodness of Sugar-Free Risol, a healthier spin on a classic savory treat. Crafted with nutritious whole wheat flour and filled with a flavorful mixture of shredded chicken, carrots, and aromatic spices, this recipe skips added sugar while delivering on taste. The crepes form the perfect golden, crisp shell, while the filling is enriched with low-fat milk and seasoned with nutmeg and fresh parsley for a comforting twist. Ideal for lunch, dinner, or as an indulgent appetizer, these crispy, bite-sized parcels are lightly breaded and fried to perfection. Enjoy the balance of rich flavors and crunchy texture in this guilt-free alternative to traditional risoles that’s perfect for health-conscious foodies.
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Recipe Information
Ingredients
- 150 g Whole wheat flour
- 250 ml Water
- 1 large Egg
- 1 tablespoon Olive oil
- 1 tablespoon Unsalted butter
- 1 medium, diced Onion
- 2 cloves, minced Garlic
- 1 medium, finely diced Carrot
- 200 g, cooked and shredded Chicken breast
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Nutmeg
- 100 ml Low-fat milk
- 1 tablespoon, chopped Parsley
- 100 g Bread crumbs
- 500 ml, for frying Vegetable oil
Instructions
To prepare the crepes, combine whole wheat flour, water, egg, and olive oil in a bowl. Whisk until smooth, ensuring there are no lumps.
Heat a non-stick frying pan over medium heat. Pour a thin layer of batter into the pan, rotating it to cover the bottom completely. Cook for about 1-2 minutes until the edges start to lift, then flip and cook for another 30 seconds. Repeat with the remaining batter and set the crepes aside.
For the filling, melt the unsalted butter in a pan over medium heat. Add diced onion and sauté until translucent, about 3 minutes. Stir in minced garlic and diced carrot, cooking for another 2 minutes.
Add the shredded chicken to the pan, season with salt, black pepper, and nutmeg. Stir well to combine.
Pour in low-fat milk, stir, and let it simmer until the mixture thickens slightly, about 3-4 minutes. Mix in chopped parsley.
To assemble the risoles, place a heaping tablespoon of filling onto each crepe. Fold the sides inwards, then roll up to enclose the filling completely.
Coat each rolled risol in breadcrumbs.
Heat vegetable oil in a deep pan for frying. Once hot (around 180°C or 350°F), carefully add the risoles in batches, frying until golden brown, about 3 minutes per side.
Remove the risoles and let them drain on paper towels. Serve warm.
Nutrition Facts
Calories |
2471 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 145.1 g | 186% | |
| Saturated Fat | 29.5 g | 148% | |
| Polyunsaturated Fat | 64.3 g | ||
| Cholesterol | 430 mg | 144% | |
| Sodium | 3972 mg | 173% | |
| Total Carbohydrate | 209.0 g | 76% | |
| Dietary Fiber | 27.4 g | 98% | |
| Total Sugars | 22.6 g | ||
| Protein | 102.5 g | 205% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 509 mg | 39% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 1904 mg | 41% | |
*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.
