High Protein Risol

Elevate your snack or meal prep game with this irresistible High Protein Risol recipe, a modern twist on a classic Indonesian favorite. Packed with tender chicken breast, a medley of vibrant vegetables, and gooey melted cheddar cheese, each crispy golden risol is a protein powerhouse wrapped in a delicate homemade pancake. Perfectly seasoned with garlic, onion, and black pepper, these savory rolls are coated in crunchy breadcrumbs for a satisfying bite. Whether you're looking for a nutritious snack or an impressive appetizer, this recipe delivers on flavor, texture, and nutrition. Ready in just an hour and serving up to six, these high-protein risols are the ultimate crowd-pleaser that'll keep everyone coming back for more.

Nutriscore Rating: 64/100

Prep Time:30 mins

Cook Time:30 mins

Total Time:60 mins

Servings: 6

Ingredients

• 250 grams Chicken breast
• 2 tablespoons Olive oil
• 1 medium Onion
• 2 cloves Garlic
• 1 medium Carrot
• 100 grams Frozen peas
• 100 grams Cheddar cheese
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 200 grams All-purpose flour
• 300 milliliters Skim milk
• 3 large Eggs
• 100 grams Breadcrumbs
• 250 milliliters Vegetable oil

Directions

Step 1

Dice the chicken breast into small pieces. Finely chop the onion and garlic. Peel and grate the carrot.

Step 2

Heat the olive oil in a frying pan over medium heat. Add the onion and garlic, sauté until fragrant and translucent.

Step 3

Add the diced chicken to the pan and cook for 5-7 minutes until thoroughly cooked.

Step 4

Stir in the grated carrot and frozen peas, cooking for another 3-4 minutes until the vegetables are soft.

Step 5

Add the shredded cheddar cheese to the mixture, followed by salt and black pepper. Stir until the cheese has melted and the mixture is combined well. Set aside to cool.

Step 6

In a large mixing bowl, combine the flour, skim milk, and eggs. Whisk together until smooth to form a pancake batter-like consistency.

Step 7

Heat a non-stick skillet over medium heat and lightly grease. Pour a ladleful of the batter into the skillet, tilting to spread the batter evenly. Cook for 1-2 minutes on each side until lightly golden.

Step 8

Place a spoonful of the chicken filling onto each pancake wrap and roll it up tightly, tucking in the sides as you go to seal the filling inside.

Step 9

Place breadcrumbs on a shallow dish. Carefully dip each risol in the remaining beaten egg and roll in breadcrumbs to coat evenly.

Step 10

In a deep frying pan, heat the vegetable oil to 180°C (350°F). Deep fry the risol until golden brown and crispy, approximately 2-3 minutes per side.

Step 11

Drain on paper towels and serve warm.

Nutrition Facts

Serving size	1698.2 grams (1698.2g)

Amount per serving	% Daily Value*
Calories	4485

Total Fat 305.50g	392%
Saturated Fat 58.70g	294%
Polyunsaturated Fat 145.90g
Cholesterol 853mg	284%
Sodium 5891mg	256%
Total Carbohydrate 295.30g	107%
Dietary Fiber 18.50g	66%
Total Sugars 38.70g
Protein 160.70g	321%

Vitamin D 259IU	1296%
Calcium 1052mg	81%
Iron 20mg	113%
Potassium 2573mg	55%

*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: 60.1%

Protein: 14.1%

Carbs: 25.8%