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Recipe by Annabel Karmel

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1. Heat the oil in a pan and sauté 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, sauté 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.

Per rissole

108 kcalories, protein 6g, carbohydrate 5g, fat 7 g, saturated fat 1g, fibre 0g, sugar 1g, salt 0.3 g

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Ingredients

• 1 tbsp olive oil
• 1 small onion , finely chopped
• 1 garlic clove , chopped
• 1½ slices white bread
• 3 tbsp milk
• 400g skinless boneless chicken breast fillets
• 1 small egg , lightly beaten
• 4 tbsp tomato ketchup
• 1 tsp Worcestershire sauce
• 2 tbsp chopped fresh parsley
• ½ tbsp chopped fresh thyme (optional)
• 198g can sweetcorn , drained

TO SERVE

• 125g pack low-fat soft cheese with chives
• a little milk
• cucumber sticks
• red pepper strips
• baby cherry tomatoes

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Difficulty and servings

Makes 18 rissoles

Preparation and cooking times

Ready in 35-45 minutes

Can be frozen if fresh chicken is used

Ingredients

• 1 tbsp olive oil
• 1 small onion , finely chopped
• 1 garlic clove , chopped
• 1½ slices white bread
• 3 tbsp milk
• 400g skinless boneless chicken breast fillets
• 1 small egg , lightly beaten
• 4 tbsp tomato ketchup
• 1 tsp Worcestershire sauce
• 2 tbsp chopped fresh parsley
• ½ tbsp chopped fresh thyme (optional)
• 198g can sweetcorn , drained

TO SERVE

• 125g pack low-fat soft cheese with chives
• a little milk
• cucumber sticks
• red pepper strips
• baby cherry tomatoes

Per rissole

108 kcalories, protein 6g, carbohydrate 5g, fat 7 g, saturated fat 1g, fibre 0g, sugar 1g, salt 0.3 g

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