Low Fat Risol

Delight in guilt-free indulgence with this Low Fat Risol recipe, a lighter take on a classic savory treat! Featuring tender crepes made from a blend of all-purpose flour, cornstarch, and low-fat milk, these rolls cradle a flavorful filling of lean chicken breast, fresh carrots, green beans, and aromatics like onion and garlic. A touch of low-fat mozzarella cheese provides a creamy finish without excess calories, while a quick pan-fry using minimal oil ensures a golden, crispy exterior. Perfect as a wholesome appetizer or snack, these risoles are quick to prepare in under an hour, making them an ideal option for health-conscious foodies and busy families. Packed with protein, vibrant vegetables, and savory spices, this recipe proves that healthy cooking can be both delicious and satisfying!

Nutriscore Rating: 70/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 100 grams all-purpose flour
• 20 grams cornstarch
• 300 milliliters low-fat milk
• 1 large egg
• 0.5 teaspoon salt
• 1 as needed cooking spray
• 150 grams chicken breast, finely chopped
• 1 medium carrot, finely chopped
• 50 grams green beans, finely chopped
• 0.5 medium onion, finely chopped
• 2 cloves garlic, minced
• 0.25 teaspoon black pepper
• 1 tablespoon soy sauce
• 1 teaspoon olive oil
• 50 grams low-fat mozzarella cheese, grated

Directions

Step 1

In a mixing bowl, combine all-purpose flour, cornstarch, and salt. Gradually whisk in the low-fat milk to avoid lumps.

Step 2

Beat the egg and stir it into the flour and milk mixture until smooth. The batter should have a thin consistency.

Step 3

Heat a non-stick frying pan over medium heat and lightly spray with cooking spray.

Step 4

Pour a small ladle of batter into the pan, tilting it to coat evenly, forming a thin crepe. Cook for 1-2 minutes until the edges begin to lift, then flip and cook for another 1 minute. Remove and set aside on a plate. Repeat until all batter is used.

Step 5

In a separate pan, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until fragrant.

Step 6

Add chicken, carrot, and green beans, and cook for about 5 minutes until the chicken is cooked through and the vegetables are soft.

Step 7

Stir in the black pepper and soy sauce, and cook for another 2 minutes. Remove from heat and let it cool slightly.

Step 8

To assemble the risoles, place a spoonful of filling on each crepe, top with some grated low-fat mozzarella cheese, then fold from the sides and roll tightly.

Step 9

Lightly spray the pan with cooking spray, place the rolled risoles seam down onto the pan and cook for about 3 minutes on each side until both sides are golden and crispy.

Step 10

Serve warm as a light appetizer or snack.

Nutrition Facts

Serving size	(870.8g)

Amount per serving	% Daily Value*
Calories	1284.3

Total Fat 43.0g	0%
Saturated Fat 15.0g	0%
Polyunsaturated Fat 3.3g
Cholesterol 397.8mg	0%
Sodium 2527.6mg	0%
Total Carbohydrate 127.4g	0%
Dietary Fiber 7.3g	0%
Total Sugars 22.5g
Protein 91.6g	0%

Vitamin D 187.3IU	0%
Calcium 854.2mg	0%
Iron 8.7mg	0%
Potassium 1031.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.6%

Protein: 29.0%

Carbs: 40.3%