High Protein Risoles

Elevate your snack game with these High Protein Risoles, a nutritious twist on the classic Indonesian favorite! Packed with lean shredded chicken, creamy low-fat cottage cheese, and vibrant carrots, these crispy, golden rolls deliver a hearty boost of protein in every bite. The delicate whole wheat crepes serve as the perfect wrap, while a light breading and pan-frying technique create a wonderfully crisp exterior without deep-frying. Infused with aromatic garlic, sautéed onions, and a sprinkle of fresh parsley, these risoles are both wholesome and irresistibly flavorful. Ideal as a healthy appetizer or high-protein snack, this recipe is perfect for meal prep, entertaining, or satisfying cravings in a guilt-free way.

Nutriscore Rating: 67/100

Prep Time:30 mins

Cook Time:40 mins

Total Time:70 mins

Servings: 6

Ingredients

• 500 grams Chicken breast
• 200 grams Low-fat cottage cheese
• 1 medium Onion
• 2 Garlic cloves
• 1 medium Carrot
• 100 grams Whole wheat flour
• 250 ml Skim milk
• 2 Egg
• 150 grams Breadcrumbs
• 2 teaspoons Salt
• 1 teaspoon Black pepper
• 3 tablespoons Olive oil
• 2 tablespoons Parsley
• 125 ml Water

Directions

Step 1

In a large pot, bring water to a boil, add the chicken breast and cook until done, about 12-15 minutes.

Step 2

Once cooked, remove the chicken and shred it finely using two forks. Set aside.

Step 3

Dice the onion and garlic finely. Grate the carrot using a box grater.

Step 4

In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the onion and garlic, sauté until translucent, about 5 minutes.

Step 5

Add the grated carrot and cook for another 3 minutes. Stir in the shredded chicken, cottage cheese, 1 teaspoon of salt, and black pepper. Mix well until combined. Cook for an additional 3-4 minutes, then remove from heat and let it cool.

Step 6

To prepare the batter, whisk together whole wheat flour, skim milk, eggs, and a pinch of salt in a mixing bowl until smooth.

Step 7

Heat a non-stick pan over medium heat and brush it lightly with olive oil. Pour a small ladle of batter and swirl to form a thin crepe. Cook for about 1-2 minutes on each side until lightly golden. Repeat with the remaining batter. Should make approximately 10 crepes.

Step 8

Place a spoonful of the chicken mixture on each crepe. Fold the sides over the filling, then roll the crepe to seal completely.

Step 9

Set up a breading station: a plate with whole wheat flour, a bowl with beaten eggs and water, and a plate with breadcrumbs.

Step 10

Dip each rolled crepe first in flour, then in the egg mixture, and finally coat in breadcrumbs.

Step 11

In a large frying pan, heat the remaining olive oil over medium heat. Fry the risoles until golden brown and crispy on all sides, about 5 minutes.

Step 12

Transfer the fried risoles to a paper towel-lined plate to drain any excess oil.

Step 13

Serve warm, garnished with freshly chopped parsley for an added burst of flavor.

Nutrition Facts

Serving size	1715.4 grams (1715.4g)

Amount per serving	% Daily Value*
Calories	2559

Total Fat 89.00g	114%
Saturated Fat 19.20g	96%
Polyunsaturated Fat 10.10g
Cholesterol 854mg	285%
Sodium 9769mg	425%
Total Carbohydrate 236.80g	86%
Dietary Fiber 22.50g	80%
Total Sugars 41.90g
Protein 220.80g	442%

Vitamin D 209IU	1047%
Calcium 856mg	66%
Iron 17mg	94%
Potassium 3109mg	66%

*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: 30.4%

Protein: 33.6%

Carbs: 36.0%