These scrumptious calmly herbed and spiced hen rissoles served with a gorgeous salad of roasted beetroot and pumpkin comes straight from the 28 Day Weight Loss Problem and makes a for wholesome and attractive dinner at simply 398 energy per serve.
What makes this recipe so good?
Made with lean hen breast flavoured with recent coriander, mint and parsley and delicately spiced with cumin and paprika, these appetising rissoles are very easy to organize in a meals processor and fried gently.
The salad is made up of roasted recent beets and pumpkin dressed with an apple cider vinegar, mustard and honey, topped with walnuts.
You can all the time make the rissoles and roasted veggies forward of time and easily reheat and assemble for a speedy mid week dinner the entire household will love.
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Substances
- cooking oil spray
- 2 recent beetroots diced
- 2 cups pumpkin diced
- 500 grams hen breast
- 1/2 cup recent coriander chopped
- 1/2 cup recent parsely chopped
- 2 tsp floor cumin
- 2 tsp candy paprika
- 2 pink chillies
- 3 tbsp wholemeal breadcrumbs
- 1 egg
- salt & pepper to style
- 4 cups blended lettuce
- 1/2 pink onion finely chopped
- 1/2 cup walnuts roughly chopped
- 1 tbsp additional virgin olive oil
- 1 tbsp apple cider vinegar
- 2 tbsp water
- 1 tbsp seeded mustard
- 1 tbsp honey
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Directions
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Preheat your oven to 200°C and line a baking tray with baking paper.
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Roast beetroot and pumpkin on a ready baking tray within the oven for 25-Half-hour or till cooked by means of.
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Add hen breast, coriander, mint and parsley to a meals processor till hen is minced. Add cumin, paprika, chilli, breadcrumbs, egg, salt and pepper mix once more for 30 seconds or till properly mixed.
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Roll the hen mince combine into 8 rissoles (2 per serve).
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Warmth a frying pan over medium to excessive warmth and spray with cooking oil spray.
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Prepare dinner hen rissoles for 8-10 minutes or till cooked by means of, turning frequently.
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Whereas the hen is cooking, make salad dressing in a small bowl. Mix olive oil, apple cider vinegar, water, seeded mustard and honey, whisk along with a fork till properly mixed.
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In a big bowl add roast beetroots, roast pumpkin, lettuce, pink onion and walnuts, toss to mix.
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Evenly divide the salad between 4 plates, high with 2 rissoles per serve and drizzle with dressing.
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One salad in a single serve. Serve instantly.
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