Supporting healthy choices VEST ERN AUSTRALIAN SCHOOL ...Supporting healthy choices VEST ERN...

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651kJ 16g 6.3g 2.5g 7.1g 1.2g 0.9g 143mg Traffic light category: Green Serves: 16 rissoles (approx 90g each) Ingredients 1Kg lean chicken mince 1 large red onion, grated 2 carrots, peeled, grated 1 cup reduced fat tasty cheese, grated 1 cup panko breadcrumbs 2 teaspoons dried mixed herbs Small amount of oil or cooking spray Method 1. Combine all ingredients, except oil, in a bowl 2. Roll mixture into even balls or patties 3. Cook in fry pan over medium heat until golden brown and cooked through. Nutrition information panel Energy Protein Total fat Saturated fat Carbohydrate Sugars Dietary fibre Sodium 595kJ 15g 5.8g 2.3g 6.5g 1.1g 0.8g 130mg Nutrient Per serve Per 100g Chicken Rissoles Roll into slightly larger balls and use in chicken burgers Roll into smaller balls and add to pasta sauce Serve on a bed of sweet potato mash for a complete meal Serving suggestions

Transcript of Supporting healthy choices VEST ERN AUSTRALIAN SCHOOL ...Supporting healthy choices VEST ERN...

Page 1: Supporting healthy choices VEST ERN AUSTRALIAN SCHOOL ...Supporting healthy choices VEST ERN AUSTRALIAN SCHOOL CANTEEN ASSOCIATION INC 9264 4999 wasca@education.wa.edu, au /wascainc

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