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Toasted Seed Risotto Balls

Toasted Seed Risotto Balls

Ingredients

1 litre reduced salt chicken or vegetable stock 
2 teaspoons olive oil 
3 spring onions, finely sliced 
2 cloves garlic, crushed 
50g reduced fat mozzarella cheese, grated
35g parmesan cheese, grated
275g arborio (risotto) rice
olive oil cooking spray
150g mixed salad seeds
(eg sunflower and sesame)

 

Method

1. Put the stock in a pot and bring to a gentle simmer. Heat the oil in a fry pan, add the spring onions and cook over a medium heat until golden. Add the garlic and rice and cook for a further 1-2 minutes, not allowing the rice to colour at all.

2. Add the stock 1/2 cup at a time to the rice, stirring constantly until all the liquid is absorbed, then repeat until all the stock is used and the rice is cooked but still has a bite to it. Stir in the cheeses. Transfer the risotto to a bowl and leave to cool completely.

3. Using damp hands form the risotto mixture into 12 balls. Put the salad seeds in a food processor and process until they resemble rough breadcrumbs.

4. Spread the seeds on a plate and roll the balls in the seeds to cover completely. Place the balls on a paper-lined baking tray and chill for 10 minutes.

5. Preheat the oven to 19O°C. Lightly spray each ball with a little of the olive oil spray, place on a non stick baking tray and bake for 15-20 minutes until the outside is crisp and golden.

6. Serve with lemon wedges and green salad leaves on the side. Makes 12.

These can be made into smaller balls and served as cocktail food.

 

Nutrients Per Serve

Energy 787kJ (188 cal)
Total Fat 9.4g
Saturated Fat 1.9g
Monounsaturated Fat 3.1g
Polyunsaturated Fat 3.9g
Protein 6.9g
Carbohydrate 19.0g
Fibre 2.0g
Sodium 346mg
Cholesterol 5.98mg
Serves 12
Preparation Time 30 mins + cooling + chilling
Cooking Time 50 mins

This recipe is kindly provided by the Heart Foundation and can be found in the Deliciously Healthy Cookbook.