Low Fat Risoles

Lighten up your favorite comfort food with this delectable recipe for Low Fat Risoles! These savory parcels are made with wholesome whole wheat crepes, stuffed with a flavorful filling of tender chicken breast, grated carrot, and crisp green beans, all delicately seasoned and cooked in a splash of vegetable broth. Unlike traditional risoles, this version skips the deep frying and is baked to golden perfection with just a hint of vegetable oil spray, keeping it low in fat without sacrificing crunch. Perfect for a healthy appetizer, snack, or light meal, these baked risoles are high in flavor and packed with wholesome ingredients for guilt-free indulgence. Pair them with your favorite dipping sauce, and enjoy a satisfying treat that’s as nourishing as it is delicious!

Nutriscore Rating: 74/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 100 grams Whole wheat flour
• 2 large Eggs
• 250 ml Low-fat milk
• 0.5 teaspoon Salt
• 200 grams Chicken breast
• 1 medium, grated Carrot
• 50 grams, chopped Green beans
• 1 small, finely chopped Onion
• 2 cloves, minced Garlic
• 150 ml Vegetable broth
• 0.25 teaspoon Black pepper
• 1 as needed Vegetable oil spray
• 50 grams Breadcrumbs

Directions

Step 1

In a mixing bowl, combine the whole wheat flour, 1 egg, low-fat milk, and salt. Whisk until smooth to create a pancake batter. Let it rest for 10 minutes.

Step 2

In a non-stick frying pan, lightly coat with vegetable oil spray. Pour a small amount of batter to cover the bottom, creating a thin crepe. Cook each side for 1-2 minutes until lightly golden and set. Repeat until all batter is used, setting crepes aside on a flat surface.

Step 3

Dice the chicken breast and season with a pinch of salt and black pepper.

Step 4

In a skillet, heat a few sprays of vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.

Step 5

Add diced chicken breast to the skillet and cook until it turns white. Then, add grated carrot and chopped green beans.

Step 6

Pour in the vegetable broth and cook until the vegetables are tender and the liquid is absorbed. Season with black pepper and adjust salt if necessary. Let this filling mixture cool.

Step 7

Preheat your oven to 180°C (350°F) and line a baking sheet with parchment paper.

Step 8

Place a spoonful of the filling onto each crepe, folding the sides over and rolling it into a neat parcel.

Step 9

Beat the remaining egg in a shallow dish. Dip each rolled crepe in the egg, then coat with breadcrumbs.

Step 10

Place the risoles on the prepared baking sheet and lightly spray the tops with vegetable oil spray.

Step 11

Bake for 15-20 minutes or until golden brown and crispy, flipping halfway to ensure even cooking.

Step 12

Remove from the oven and let cool slightly before serving.

Nutrition Facts

Serving size	(1079.2g)

Amount per serving	% Daily Value*
Calories	1246.7

Total Fat 28.3g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 1.5g
Cholesterol 564mg	0%
Sodium 3369.6mg	0%
Total Carbohydrate 155.0g	0%
Dietary Fiber 20.8g	0%
Total Sugars 27.2g
Protein 103.4g	0%

Vitamin D 187IU	0%
Calcium 549.8mg	0%
Iron 10.8mg	0%
Potassium 1844.8mg	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: 19.8%

Protein: 32.1%

Carbs: 48.1%