Name: Baked Chicken Rissoles: A Nutritious and Delicious Breakfast Option
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Healthy
Ingredients: 1 lb (450g) ground chicken; 1 small onion, finely chopped; 2 cloves garlic, minced; 1 small carrot, finely grated; 1 small zucchini, finely grated (excess moisture squeezed out); 1 egg; ½ cup bread crumbs (or gluten-free alternative); 2 tbsp fresh parsley, chopped; 1 tsp dried oregano; ½ tsp paprika; ½ tsp salt; ¼ tsp black pepper; Olive oil spray

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Why You’ll Love This Recipe

Baked chicken rissoles are a fantastic breakfast option for those seeking a nutritious, protein-packed meal to start their day. Unlike traditional fried rissoles, this baked version is lighter, yet still delivers on flavor and texture. With a crispy exterior and juicy, flavorful interior, these rissoles can be enjoyed on their own or paired with a variety of sides like fresh salad, whole grain toast, or a healthy dipping sauce. They are also versatile, easy to make, and can be prepared in advance for meal prepping.

Ingredients

Ground chicken
Onion
Garlic
Carrot
Zucchini
Egg
Bread crumbs
Fresh parsley
Dried oregano
Paprika
Salt
Black pepper
Olive oil spray

Directions

Preheat the oven to 375°F (190°C) and line a baking tray with parchment paper.
Prepare the vegetables by finely grating the carrot and zucchini, then squeezing out any excess moisture using a clean kitchen towel.
Mix the ingredients by combining ground chicken, finely chopped onion, minced garlic, grated carrot and zucchini, egg, bread crumbs, chopped fresh parsley, dried oregano, paprika, salt, and black pepper in a large bowl.
Shape the rissoles by scooping a portion of the mixture and forming small, round patties.
Arrange the rissoles on the prepared baking tray, ensuring they are evenly spaced to allow for even cooking.
Lightly spray the rissoles with olive oil to help them achieve a golden, crispy texture while baking.
Bake for 20-25 minutes, flipping halfway through, until the rissoles are golden brown and cooked through.
Serve warm with a side of fresh salad, yogurt dip, or whole grain toast.

Variations

Spicy Kick: Add chopped chili or a dash of cayenne pepper for some heat.
Cheesy Delight: Mix in some grated cheese like parmesan or cheddar for extra flavor.
Gluten-Free: Use almond flour or gluten-free bread crumbs instead of regular bread crumbs.
Herb-Infused: Experiment with different herbs like basil, thyme, or rosemary for a unique flavor twist.
Vegetable Boost: Include finely chopped spinach or bell peppers for added nutrients.

Servings and Timing

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4-6 rissoles

Storage/Reheating

Refrigeration: Store leftover rissoles in an airtight container for up to 3 days.
Freezing: Freeze cooked rissoles for up to 2 months in a sealed container or freezer-safe bag.
Reheating: Warm in a preheated oven at 350°F (175°C) for 10 minutes or reheat in a microwave for 1-2 minutes until heated through.

FAQs

How can I make the rissoles crispier?

Lightly spraying them with olive oil before baking and using a wire rack on the baking tray can help achieve extra crispiness.

Can I make these rissoles ahead of time?

Yes, you can prepare the mixture and shape the rissoles a day in advance. Store them in the refrigerator until ready to bake.

Are these rissoles suitable for meal prep?

Absolutely! They store well in the fridge and freezer, making them perfect for meal prepping.

Can I use ground turkey instead of chicken?

Yes, ground turkey works well as a substitute for chicken in this recipe.

What sides pair well with these rissoles?

They go great with a fresh salad, roasted vegetables, whole grain toast, or a creamy yogurt dip.

How do I know when the rissoles are fully cooked?

Use a meat thermometer to check that the internal temperature reaches 165°F (75°C).

Can I fry these instead of baking?

Yes, you can pan-fry them in a little oil over medium heat until golden brown on both sides and fully cooked.

What can I use instead of bread crumbs?

You can substitute bread crumbs with crushed crackers, oats, or almond flour.

Are these rissoles kid-friendly?

Yes! They have a mild, savory flavor that kids love. You can also make them smaller for bite-sized portions.

Can I add cheese to the mixture?

Yes, adding a little shredded cheese like parmesan or cheddar enhances the flavor and texture.

Conclusion

Baked chicken rissoles are a healthy, flavorful, and convenient breakfast option that can be customized to suit various tastes and dietary needs. Whether you’re looking for a protein-packed start to your day or a delicious meal prep option, these rissoles are a must-try. Give them a go and enjoy a wholesome, satisfying breakfast!

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