Rice & Vegetable Croquettes

11 20 36
Ingredients Minutes Calories
Prep Cook Servings
15 min 5 min 12
Rice & Vegetable Croquettes
Health Highlights

Ingredients


1 cup Brown rice, medium-grain, cooked
50 gm Carrots (peeled, grated)
1/4 medium pepper(s) Red bell pepper (finely diced)
1/4 cup grated Zucchini
5 stalk(s) Green onion (chopped)
2 tbsp Parmesan cheese, grated
1 medium Egg (beaten)
1 1/2 tbsp Panko bread crumbs (plus extra for coating)
2 tsp Chili sauce, hot
1 tbsp Basil, fresh (chopped)
1 tsp Soy sauce

Instructions


Measure the rice, carrots, pepper, courgettes, spring onion and parmesan into a processor.

Whiz until roughly chopped. Add the egg and breadcrumbs, sweet chilli, basil and soy sauce. Whiz until finely chopped.

Season and shape into 12 balls. Coat in extra breadcrumbs.

Heat 2 tbsp of oil in a frying pan. Fry for 2 minutes on each side until lightly golden and crisp.

Nutrition Facts

Per Portion

Calories 36
Calories from fat 8.1
Calories from saturated fat 3.0
Total Fat 0.9 g
Saturated Fat 0.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.3 g
Cholesterol 16.8 mg
Sodium 83 mg
Potassium 66 mg
Total Carbohydrate 5.8 g
Dietary Fiber 0.7 g
Sugars 0.7 g
Protein 1.5 g

Dietary servings

Per Portion


Grain 0.2
Vegetables 0.2

Energy sources


Pygal60%463.1365734222756223.0779746349799723%294.15300414785156213.1756926459820817%335.31083101778626119.4821830580415660%23%17%CarbohydratesFatProtein

Meal Type(s)

Lunch




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