Low Sodium Risol

Indulge in the irresistible flavors of Low Sodium Risol, a savory, low-salt twist on the classic Indonesian snack. These delicate crepes are crafted from a light batter of all-purpose flour, low-fat milk, and egg, then filled with a hearty mix of tender shredded chicken, sautéed carrots, and green beans. Seasoned with aromatic garlic and onion powders alongside a hint of black pepper, this recipe skips the salt without sacrificing flavor. The risols are baked to golden perfection, creating a crisp yet tender shell that encases the nutrient-packed filling. Perfect as a light meal or appetizer, these low-sodium risols are an ideal choice for anyone seeking a balanced, healthy treat. With just 20 minutes of prep time and simple ingredients, this dish becomes an effortless addition to your weekly menu.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup All-purpose flour
• 1 large Egg
• 1 cup Low-fat milk
• 2 tablespoons Unsalted butter
• 1 cup Cooked chicken breast
• 0.5 cup Carrot
• 0.5 cup Green beans
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Garlic powder
• 0.25 teaspoon Onion powder
• 2 tablespoons Olive oil
• 0.5 cup Water

Directions

Step 1

In a large mixing bowl, whisk together the all-purpose flour, egg, and milk until smooth to form a batter. Set aside to rest for 10 minutes.

Step 2

In a skillet over medium heat, melt the unsalted butter. Add the diced carrots and green beans and sauté for about 5 minutes until they are tender.

Step 3

Add the shredded cooked chicken breast to the skillet and mix well with the vegetables.

Step 4

Season the filling with black pepper, garlic powder, and onion powder, then cook for another 2 minutes to blend the flavors. Remove from heat and let cool.

Step 5

To make the risol, heat a non-stick pan over medium heat and lightly grease with olive oil.

Step 6

Pour a small ladle of batter onto the pan, swirling it to form a thin, crepe-like layer. Cook for about 1 minute, then flip and cook for another 30 seconds until lightly golden.

Step 7

Remove the crepe from the pan and place on a flat surface. Add a spoonful of chicken and vegetable filling to the center.

Step 8

Fold the sides of the crepe over the filling and roll it up to resemble a small burrito. Repeat the process with the remaining batter and filling.

Step 9

Preheat your oven to 350°F (175°C). Place the filled risols on a baking sheet lined with parchment paper, and brush the tops lightly with olive oil.

Step 10

Bake the risols in the preheated oven for 15 minutes until crispy and golden brown.

Step 11

Serve warm, and enjoy this low sodium treat as a satisfying meal or snack.

Nutrition Facts

Serving size	(922.1g)

Amount per serving	% Daily Value*
Calories	1465.6

Total Fat 72.6g	0%
Saturated Fat 25.4g	0%
Polyunsaturated Fat 4.7g
Cholesterol 444.1mg	0%
Sodium 507.5mg	0%
Total Carbohydrate 116.3g	0%
Dietary Fiber 8.0g	0%
Total Sugars 16.4g
Protein 84.9g	0%

Vitamin D 154.6IU	0%
Calcium 431.4mg	0%
Iron 9.3mg	0%
Potassium 567.7mg	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: 44.8%

Protein: 23.3%

Carbs: 31.9%