Sugar-Free Risol

Discover a healthier twist on a classic favorite with this delectable Sugar-Free Risol recipe. Perfectly crisp and golden on the outside, these wholesome pockets are made with whole wheat crepes enveloping a flavorful filling of shredded chicken, sautéed vegetables, and warm spices like nutmeg and black pepper. By using low-fat milk and minimal added fats, this risol keeps it light without compromising on heartwarming flavor. Each bite offers a satisfying crunch from the breadcrumb coating, followed by a creamy, savory filling packed with protein and nutrients. Ideal for those looking for a sugar-free appetizer or snack, these risoles are the perfect fusion of indulgence and healthy eating. Serve them warm as a crowd-pleasing treat or an impressive addition to any meal!

Nutriscore Rating: 71/100

Prep Time:25 mins

Cook Time:25 mins

Total Time:50 mins

Servings: 4

Ingredients

• 150 g Whole wheat flour
• 250 ml Water
• 1 large Egg
• 1 tablespoon Olive oil
• 1 tablespoon Unsalted butter
• 1 medium, diced Onion
• 2 cloves, minced Garlic
• 1 medium, finely diced Carrot
• 200 g, cooked and shredded Chicken breast
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Nutmeg
• 100 ml Low-fat milk
• 1 tablespoon, chopped Parsley
• 100 g Bread crumbs
• 500 ml, for frying Vegetable oil

Directions

Step 1

To prepare the crepes, combine whole wheat flour, water, egg, and olive oil in a bowl. Whisk until smooth, ensuring there are no lumps.

Step 2

Heat a non-stick frying pan over medium heat. Pour a thin layer of batter into the pan, rotating it to cover the bottom completely. Cook for about 1-2 minutes until the edges start to lift, then flip and cook for another 30 seconds. Repeat with the remaining batter and set the crepes aside.

Step 3

For the filling, melt the unsalted butter in a pan over medium heat. Add diced onion and sauté until translucent, about 3 minutes. Stir in minced garlic and diced carrot, cooking for another 2 minutes.

Step 4

Add the shredded chicken to the pan, season with salt, black pepper, and nutmeg. Stir well to combine.

Step 5

Pour in low-fat milk, stir, and let it simmer until the mixture thickens slightly, about 3-4 minutes. Mix in chopped parsley.

Step 6

To assemble the risoles, place a heaping tablespoon of filling onto each crepe. Fold the sides inwards, then roll up to enclose the filling completely.

Step 7

Coat each rolled risol in breadcrumbs.

Step 8

Heat vegetable oil in a deep pan for frying. Once hot (around 180°C or 350°F), carefully add the risoles in batches, frying until golden brown, about 3 minutes per side.

Step 9

Remove the risoles and let them drain on paper towels. Serve warm.

Nutrition Facts

Serving size	(1216.1g)

Amount per serving	% Daily Value*
Calories	2471.4

Total Fat 145.1g	0%
Saturated Fat 29.5g	0%
Polyunsaturated Fat 64.3g
Cholesterol 430.5mg	0%
Sodium 3972.2mg	0%
Total Carbohydrate 209.0g	0%
Dietary Fiber 27.4g	0%
Total Sugars 22.6g
Protein 102.5g	0%

Vitamin D 95.8IU	0%
Calcium 508.7mg	0%
Iron 14.2mg	0%
Potassium 1903.8mg	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: 51.2%

Protein: 16.1%

Carbs: 32.8%