Friday, 15 May 2015

Beef Rissoles

Serves 4
Syns Per Serving: Extra Easy - FREE
• 700gm small floury potatoes, such as Desiree, scrubbed
• 1 large egg, beaten
• freshly ground black pepper
• Low-calorie cooking spray, such as Frylight
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 500gm lean minced beef (5% fat or less)
• 2tsp Cajun seasoning
• 200gm can chopped tomatoes
• 6tbsp tomato purée
• small handful of fresh flat-leaf parsley, finely chopped
1. Cook the potatoes in boiling water for 20-25 minutes, or until tender. Drain well, allow to cool a little, peel and mash to a smooth purée. Leave to cool, then mix in the beaten egg, season and set aside.
2. Meanwhile, spray a large frying pan with low-calorie cooking spray and place over a medium-low heat. Fry the onion for 5 minutes. Add the garlic and mince, increase the heat to high and fry for 5-6 minutes, or until lightly browned all over.
3. Stir in the Cajun seasoning, tomatoes, tomato purée and the parsley. Season well. Reduce the heat, cover and simmer for 15 minutes, or until fairly dry. Leave to cool.
4. Line a baking tray with baking paper. Tip the mince into the mash and mix well. Divide into 12 portions, shape each into a ball and roll into a rissole. Place on the baking tray, cover with cling film and chill in the fridge for 3-4 hours, or overnight if you can.
5. Preheat the oven to 200°C/fan 180°C/gas 6. Spray the rissoles with low-calorie cooking spray and bake for around 20 minutes, or until cooked through.