Accredited Practising Dietitian Kate Di Prima shows us how to turn a delicious meal into a nutritious school lunch that kids will love!


  • 800g lean beef mince

  • 1 onion, finely chopped

  • 1 garlic clove, crushed

  • 2 tbsp olive oil, plus extra for brushing

  • 60g (1/2 cup) finely grated reduced fat cheddar or tasty cheese

  • 2 medium zucchinis finely grated and squeezed to remove excess liquid

  • 2 tbsp finely chopped parsley

  • 1 sweet potato, peeled, halved and cut into wedges

  • 2 potatoes, peeled and cut into wedges

  • Steamed veg such as snow peas, mini corn cobs and carrots, to serve


  • 1.

    1. Preheat oven to 180oC (fan forced) and put a baking tray lined with foil and baking paper into the oven to heat up.

  • 2.

    2. Fry the onion and garlic for 3-4 minutes in 1 tablespoon of oil. Combine beef mince with cheese, zucchini, parsley, onion mixture and season with salt and pepper. Form into 12 rissoles, then chill for 30 minutes.

  • 3.

    3. Brush the sweet potato and potatoes wedges with oil, put on the pre-heated baking try and bake for 30 minutes.

  • 4.

    4. Preheat grill or frying pan. Brush the rissoles with oil and cook, turning regularly for 6-7 minutes, or until cooked through. Serve with the baked wedges and steamed vegetables

Nutritional information

Nutritional analysis per serving (10 servings)

  • Energy 239kj
  • Fat Total 12g
  • Saturated Fat 4g
  • Protein 19g
  • Carbohydrate 12g
  • Sugar 2g
  • Sodium 104mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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These rissoles can be frozen (uncooked) in airtight containers for up to 3 months. Defrost before cooking.
Turn leftovers into lunch: To make cheesy burgers with salad, spread mashed avocado onto one side of a wholemeal bread roll or soft burger bun. Top with sliced cucumber, grated carrot and sliced rissoles.

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