Chicken & sweetcorn rissoles

Health score
33%
Chicken & sweetcorn rissoles
45 min.
18
276kcal

Suggestions


If you're looking for a delightful appetizer that’s both healthy and satisfying, look no further than these Chicken & Sweetcorn Rissoles! Perfectly crisp on the outside and tender on the inside, these little morsels pack a flavorful punch that appeals to everyone—adults and kids alike. With a combination of lean chicken breast, sweetcorn, and low-fat soft cheese, they’re a guilt-free treat that you can enjoy without compromising on taste.

Whether you're hosting a party, preparing a family dinner, or simply in need of a quick snack, these rissoles are a fabulous choice. In just 45 minutes, you can whip up a batch of 18 servings that are not only delicious but also filled with wholesome ingredients. The addition of fresh parsley and a hint of Worcestershire sauce elevates the flavor profile, making them truly irresistible.

Serve them with a refreshing dip made from soft cheese and milk, and pair with crunchy cucumber sticks, vibrant red pepper strips, and juicy baby cherry tomatoes for a complete and colorful presentation. Your guests will be begging for the recipe, and you can proudly share this quick and easy dish that balances nutrition with satisfaction. So, roll up your sleeves and get ready to impress with these scrumptious Chicken & Sweetcorn Rissoles!

Ingredients

  • tbsp olive oil 
  • small onion finely chopped
  •  garlic clove chopped
  • 1.5 slices bread white
  • tbsp milk 
  • 400 chicken breast fillet boneless skinless
  • small eggs lightly beaten
  • tbsp tomato ketchup 
  • tsp worcestershire sauce 
  • tbsp parsley fresh chopped
  • 198 sweetcorn drained canned
  • 125 pack cheese with chives low-fat soft
  • 18 servings little milk 
  • 18 servings cucumber sticks 
  • 18 servings pepper strips red
  • 18 servings baby cherry tomatoes 

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Heat the oil in a pan and saut the onion with the garlic. Soak the bread in the milk.
  2. If using the chicken breasts, chop in a food processor. Tear the bread and add to the chicken with the onion, egg, ketchup, Worcestershire sauce, herbs and seasoning. Blitz for a few seconds.
  3. Tip the mixture into a bowl and stir in the sweetcorn. Form into 18 round rissoles.
  4. For two children, saut six rissoles in hot oil for 2-3 minutes each side. Beat cheese and milk in a bowl to make a dip for the veg.

Nutrition Facts

Calories276kcal
Protein22.79%
Fat39.18%
Carbs38.03%

Properties

Glycemic Index
20.52
Glycemic Load
7.38
Inflammation Score
-10
Nutrition Score
25.113043494847%

Flavonoids

Apigenin
0.91mg
Luteolin
0.48mg
Isorhamnetin
0.19mg
Kaempferol
0.06mg
Myricetin
0.08mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:275.78kcal
13.79%
Fat:12.47g
19.19%
Saturated Fat:6.39g
39.97%
Carbohydrates:27.24g
9.08%
Net Carbohydrates:24.22g
8.81%
Sugar:20.57g
22.86%
Cholesterol:58.67mg
19.56%
Sodium:212.61mg
9.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.32g
32.64%
Vitamin C:131.11mg
158.92%
Vitamin A:3651.95IU
73.04%
Phosphorus:381.9mg
38.19%
Vitamin B6:0.69mg
34.44%
Calcium:341.3mg
34.13%
Vitamin B2:0.5mg
29.63%
Potassium:993.64mg
28.39%
Vitamin B12:1.41µg
23.49%
Vitamin B3:4.45mg
22.27%
Selenium:14.43µg
20.62%
Vitamin D:2.78µg
18.51%
Vitamin B5:1.85mg
18.45%
Vitamin B1:0.27mg
18.16%
Vitamin E:2.44mg
16.26%
Magnesium:63.21mg
15.8%
Folate:62.75µg
15.69%
Vitamin K:16.38µg
15.6%
Manganese:0.3mg
14.85%
Fiber:3.01g
12.06%
Zinc:1.7mg
11.36%
Iron:1.65mg
9.15%
Copper:0.15mg
7.51%