Healthy Zucchini Rissoles

A deliciously healthy twist on an old family favourite! I love rissoles and these are just YUM!  Freeze rissoles for a quick dinners or lunch option – just pair them with a salad or vegetables to make the perfect meal. Make sure you always get the leanest mince possible and try chicken and turkey mince for something a little different.

Ingredients (serves 4)

  • 275g lean beef mince
  • 1/2 small brown onion, grated
  • 1 zucchini, grated, excess liquid squeezed out
  • 2 tablespoons low-fat cottage cheese
  • 1/2 teaspoon mild curry powder
  • 1 egg, lightly beaten
  • 1/2 cup dried breadcrumbs
  • olive oil cooking spray
  • 500g butternut pumpkin, deseeded, peeled, chopped
  • 1/4 cup skim milk, warmed
  • 2 cups baby spinach
  • 1/4 cup low-fat yoghurt
  • 1 1/2 tablespoons mango chutney
  • 1 tablespoon mint leaves, finely shredded
  • 4 corn cobs, steamed, to serve


  1. Combine mince, onion, zucchini, cottage cheese, curry powder, egg, 1/4 cup breadcrumbs and salt and pepper in a bowl. Mix until well combined. Divide mixture into 4 equal portions and shape into rissoles. Coat rissoles in remaining breadcrumbs and place on a plate. Refrigerate for 1 hour, if time permits.
  2. Preheat oven and a baking tray to 200°C. Spray both sides patties with oil. Heat a large, non-stick frying pan over medium-high heat until hot. Cook rissoles for 2 minutes each side or until golden. Transfer to hot baking tray. Bake for 12 to 15 minutes or until cooked through.
  3. Meanwhile, wash pumpkin and place, with water clinging, in a microwave-safe bowl. Cover and microwave on HIGH (100%) for 10 minutes or until soft. Drain and return to bowl. Add milk and season with salt and pepper. Mash until smooth, adding more milk if required. Stir in spinach. Cover and keep warm.
  4. Combine yoghurt, chutney and mint in a small bowl. Divide mash between four plates. Top each with 1 rissole. Serve with yoghurt sauce and corn cobs.

(Source:, 25 October, 2011)