Rice & Vegetable Croquettes

11 20 33
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 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 33
Calories from fat 4.8
Calories from saturated fat 3.1
Total Fat 0.5 g
Saturated Fat 0.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.3 g
Cholesterol 15.1 mg
Sodium 60 mg
Potassium 73 mg
Total Carbohydrate 5.8 g
Dietary Fiber 0.7 g
Sugars 0.7 g
Protein 1.6 g

Dietary servings

Per Portion


Grain 0.2
Vegetables 0.2

Energy sources


Pygal66%456.95866376539914237.159537135080615%292.79174898059915204.7356794389078819%329.56234327288337123.1939745990801266%15%19%CarbohydratesFatProtein
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