Spicy chicken rissoles for tasty, low-cal meals - The Best from Greece

Posted on: 08/Jun/2011 These two recipes by Nena Ismyrnoglou are imaginative variations on traditional meatballs –- known in Greek as “keftedakia” (the smaller, usually fried, meatballs, which are baked in this recipe) and “biftekia” -- the larger grilled version

Spicy chicken rissoles for tasty, low-cal meals

Meatballs don’t have to be fattening or heavy on the heart

 

These two recipes by Nena Ismyrnoglou are imaginative variations on traditional meatballs –- known in Greek as “keftedakia” (the smaller, usually fried, meatballs, which are baked in this recipe) and “biftekia” -- the larger grilled version. As minced chicken tends to stick to one’s hands, make sure it is very cold. Either put it in the freezer for 20 minutes before mixing, or add a third of a cup of crushed ice to the mix.

If you want an even lighter version, use only the breast meat, but as it tends to be drier, reduce the cooking time by three to four minutes.

An idea for a light sauce is to grate a large tomato roughly and mix with a spoonful of vinegar, 60 ml olive oil and a few finely chopped basil leaves. Alternatively, make a yogurt sauce by blending 300 gr strained yogurt, 150 gr sheep’s yogurt, salt and pepper, 1 garlic clove and 10 mint leaves, or 1-2 tablespoons finely chopped dill.

RECIPES

Baked chicken keftedakia with mint and curry
Ingredients (serves 4)
600 gr minced skinless chicken 
1.5 cups finely chopped shallots or onion
1 tbsp dried crushed mint or the leaves of a bunch of fresh mint, finely chopped
1 tbsp curry powder
2 egg whites
1 tbsp olive oil
1 tbsp ouzo, tsipouro or white wine vinegar
2 slices stale bread soaked in water and then squeezed out
Salt and pepper

Sear the onion in a small saucepan in 3 tablespoons of water with salt and pepper for 4 minutes over a medium heat until the liquid has evaporated. Or in a nonstick pan or one with a heavy base, steam the onion without water. 
Toss it into a bowl and allow to cool. Add the bread and the rest of the ingredients and knead well, wetting your hands every so often with water. 
Oil a baking tray (preferably cast iron, so you won’t have to turn the meat over).
Form small meatballs (about 20) and place on the baking tray. Place the tray in the freezer for about 20 minutes or, if it doesn’t fit, into the refrigerator for 40 minutes to firm them up.
Bake under a well-heated grill for 8-10 minutes on the highest level of the oven. If using an ordinary baking tray, turn them over and grill for another 2 minutes.


Chicken rissoles with thyme and ginger
Ingredients (serves 4)
700 gr minced chicken or turkey, a mixture of breast and leg meat without the skin, taken straight from the refrigerator
1 tbsp olive oil
1 medium-sized carrot (preferably organic)
1.5 tbsp fresh ginger, peeled and finely grated, or 1 tsp powdered ginger
1 tbsp dried thyme or 2 tbsp finely chopped fresh oregano
Half a bunch of parsley leaves, finely chopped
1 tbsp red vinegar
2 egg whites (preferably organic)
Salt and freshly ground pepper

Finely grate the carrot and squeeze the juice out of it with your hands, keeping it aside to use in the sauce.
Put the grated carrot in a large bowl and add the rest of the ingredients, kneading while wetting your hands every so often to prevent the meat sticking and to add the required moisture. Form 8 medium-sized rissoles, then place on an oiled baking tray that will fit all of them comfortably. Put the tray in the freezer (if it fits) for 20 minutes to firm the rissoles, or in the refrigerator for 40 minutes. Preheat the oven to 220C and bake the rissoles for 15 minutes, or grill at the top level of the oven. 
If the baking tray is cast iron, bake for 10 minutes without turning them over; otherwise cook for 7 minutes on one side and 5 minutes on the other.

For the sauce:
100 gr yogurt (zero fat)
Juice of a carrot
3 tbsp low-fat milk
1 tsp dried mint or 2 tbsp finely chopped fresh mint
Mix all the ingredients together in a bowl, adding the carrot juice. Cover with plastic wrap and refrigerate. Pour over the rissoles to serve.

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