Beef Rissoles with Mushroom Gravy

Beef Rissoles with Mushroom Gravy

Beef rissoles with mushroom gravy

Makes 12 (rissoles)

Serve 4 (3 per serve)

Ingredients: 

RISSOLES:

  • 1/2 large onion, grated 
  • 1/2 cup panko breadcrumbs 
  • 500g beef mince 
  • 1 small zucchini, grated
  • 1 small carrot, grated
  • 1 large egg
  • 1 garlic clove, grated 
  • 1/2 tsp dried thyme 
  • 1/2 tsp oregano 
  • 2 tsp Worcestershire sauce
  • Salt and pepper to taste 

MUSHROOM GRAVY: 

  • 1/2 medium onion, thinly sliced 
  • 2-3 garlic cloves, minced 
  • 220g mushrooms, sliced 
  • 2 tbs wholemeal flour 
  • 2 cups beef stock
  • 1 tsp Worcestershire sauce 
  • Salt and pepper to taste

Rissoles:

  1. In a large mixing bowl, put mince beef with all the ingredients to make rissoles, mix well with your hands. Marinade for 15 minutes. 
  2. Form 12 patties. 
  3. Heat 1 tbsp of the oil in a large skillet over medium high heat. Cook the rissoles until lightly browned on both sides. Remove onto a plate. 

Mushroom gravy:

  1. Cook the onion for 1 minute, then add the mushrooms and cook for 3 – 4 minutes until they release water, soften, then become lightly browned. Add the garlic for the last 30 seconds.
  2. Add flour and stir for a minute. 
  3. Pour in half the stock then keep mixing until the flour paste dissolves and thickens the liquid, and is lump free. 
  4. Add remaining stock, worcestershire sauce, salt and pepper to taste.
  5. Bring it to a boil. 

Gently place the rissoles in the gravy. Cook rissoles 4 – 5 minutes until the liquid thickens into a thin gravy. 

Serve rissoles over mashed potatoes with a generous amount of sauce! 

Garnish with chopped parsley. 

 

Macros per serve

PER RISSOLE (1 of 12)

Includes rissole + gravy divided evenly.

Calories: 155 kcal

Protein: 9.4 g

Carbohydrates: 3.8 g

Fat: 11 g

Fibre: 0.8 g

Health Benefits of Ingredients

Beef Mince: High-quality protein for muscle repair & satiety. Source of iron, zinc, B12 for energy and immunity. Using lean mince reduces saturated fat.

Zucchini, Carrot, Onion: Rich in vitamins A & C, antioxidants for immune support. High in fibre for gut health, satiety. 

Garlic, Herbs, Worcestershire Sauce: Adds flavour without extra calories. Garlic contains anti-inflammatory & antimicrobial compounds. Thyme & oregano for antioxidants and phytonutrients.

Butter & Wholemeal Flour (Gravy): Butter provides fat for satiety & flavour. Wholemeal flour adds fibre and complex carbs

Mushrooms: Low-calorie source of vitamins B & D, selenium, antioxidants. Adds umami flavour without extra calories.

 

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