651kJ16g6.3g2.5g7.1g1.2g0.9g143mg

Traffic light category: GreenServes: 16 rissoles (approx 90g each)

Ingredients1Kg lean chicken mince1 large red onion, grated2 carrots, peeled, grated1 cup reduced fat tasty cheese, grated1 cup panko breadcrumbs2 teaspoons dried mixed herbsSmall amount of oil or cooking spray

Method1. Combine all ingredients, except oil, in a bowl2. Roll mixture into even balls or patties3. Cook in fry pan over medium heat until golden brown and cooked through.

Nutrition information panel

Energy ProteinTotal fatSaturated fat CarbohydrateSugars Dietary fibre Sodium

595kJ15g5.8g2.3g6.5g1.1g0.8g130mg

Nutrient                 Per serve       Per 100g

Chicken Rissoles

Roll into slightly larger balls and use inchicken burgersRoll into smaller balls and add to pastasauceServe on a bed of sweet potato mash for acomplete meal

Serving suggestions