Spice up your child’s dinner and use up any leftovers with these delicious and nutritious croquettes. Made with juicy chicken and sweet corn, these meatballs are the perfect way to introduce your little ones to additional vegetables. Each bite is packed with flavor and a delicious combination of tender chicken, crunchy sweet corn and a hint of spice. Whether it’s a quick after-school snack or a healthy dinner, these homemade meatballs are sure to be a hit with the whole family. Plus, they’re incredibly easy to prepare, so you can enjoy quality time with your loved ones while preparing a healthy meal.
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 1 garlic clove, minced
- 1½ slices of white bread
- 3 tbsp milk
- 400 g skinless and boneless chicken breast fillets
- 1 small egg, lightly beaten
- 4 tbsp tomato ketchup
- 1 tsp Worcestershire sauce
- 2 tbsp chopped fresh parsley
- ½ tbsp chopped fresh thyme (optional)
- 198g can sweetcorn, drained
- 125g pack of low-fat soft cheese with chives
- a little milk
- Cucumber sticks
- red pepper strips
- Baby cherry tomatoes
- Heat the oil in a pan and fry the onion with the garlic.
- Soak the bread in the milk.
- If using chicken breasts, shred them in a food processor.
- Tear the bread and add it to the chicken with the onion, egg, ketchup, Worcestershire sauce, herbs and spices.
- Flash for a few seconds.
- Pour the mixture into a bowl and stir in the sweetcorn.
- Form 18 round meatballs.
- For two children, fry six meatballs in hot oil for 2-3 minutes on each side.
- Mix cheese and milk in a bowl to make a dip for the vegetables.
Equipment and tools
- measuring spoon
- tin opener
- frying pan
This recipe contains the following allergens:
- Gluten from white bread
- Milk made from low-fat soft cheese
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days.
To reheat the meatballs, preheat your oven to 350°F (180°C), place them on a baking sheet, and reheat until heated through, about 10-15 minutes.
Alternatively, you can also enjoy the meatballs cold as a side salad or sandwich.
Health Benefits of Chicken and Corn Rissols
The combination of chicken and sweetcorn in these meatballs not only creates a delicious dish but also provides numerous health benefits. Let’s take a closer look at the key ingredients:
Chicken breast fillets are rich in high-quality protein, making them an excellent choice for a healthy diet. Protein is essential for muscle growth and repair as well as maintaining a healthy immune system. Additionally, chicken is low in fat, especially when skinless, which helps with weight control and reduces the risk of cardiovascular disease.
Not only is sweet corn a delicious addition to this recipe, but it also offers several health benefits. It is a good source of fiber, promotes healthy digestion and prevents constipation. Sweet corn also contains vitamins, including vitamin C, which plays an important role in supporting the immune system and maintaining healthy skin.
3. Olive oil
Using olive oil in this recipe provides a healthy source of fat. Olive oil is rich in monounsaturated fats, which can help lower cholesterol and reduce the risk of heart disease. It also contains antioxidants with anti-inflammatory properties that protect the body from chronic diseases.
Garlic not only adds flavor to the meatballs but also provides various health benefits. It is praised for its antibacterial and antifungal properties, which can help boost the immune system and fight off infections. Additionally, garlic may have certain heart-protective effects and help maintain healthy blood pressure.
5. Fresh herbs
Adding fresh parsley and thyme (optional) not only improves the taste but also provides health benefits. Parsley is a good source of vitamin K, which contributes to healthy bone development and blood clotting. Thyme, on the other hand, contains antimicrobial properties and can contribute to respiratory health.
By incorporating these healthy ingredients into the chicken and corn brines, you can enjoy a dish that is both delicious and nutritious. Serve these meatballs with cucumber sticks, red pepper strips and small cherry tomatoes for extra vitamins, minerals and a refreshing crunch.