SKINNY ARANCINI RICE BALLS, baked not fried; lower-fat, prep/make ahead

Everyone loves arancini but the Italian deep-fried rice balls are not exactly healthy.  Here's a version that's lower-in-fat, baked not fried and higher in fibre...

Italian Rice Balls but lower fat & not fried 
Nice flavour' 'these are good' Tasters

67 has taken liberties with the classic recipe* to make other changes, too.

Arancini usually takes the form of a thick crust of rice with a centre of meat or cheese.  67 combined the two -- each bite has rice and meat and sauce.  And the carb count is lower.   

Most arancini are fist sized; these are smaller, more elegant though no less crunchy and moist.

1st Course Arancini Balls

This recipe is for special occasions.  Fresh Parmesan is not exactly cheap nor is good low-fat beef.  

But you'll get up to 24 baby arancini suitable for the cocktail hour.  And it is for the festive season.  

They're better served on a plate with tomato sauce (opt) on the side.  

Commitment to the process is required. The rice balls are slippery and some mess inevitable when rolling them in flour, egg & breadcrumbs.  

Prep starts at least a day in advance.  They freeze well.  

Cost: £5
Makes: 24

Ingred:

   1 cup cooked brown rice (according to packet instructions plus 5-10 mins more; the rice is sticky, not soggy)

   1 tbsp olive oil
   1/2 med onion, finely diced
   2 med cloves garlic, finely grated or minced
   
   400gm/14oz 5-10% fat beef mince
   175gm/6oz coarsely cubed mushrooms

   1/2 cup flat leaf parsley, chopped med fine

   3/4 tsp dried thyme or 1 tbsp fresh thyme
   1/2 tsp dried oregano
   1/2-1 tsp salt
   1/2 tsp coarsely milled black pepper
   
   3/4 cup pureed fresh or tinned tomatoes OR passata OR deli tomato sauce
  
   1 cup grated Parmesan

Coating
    1/2 cup plain flour seasoned with salt & pepper 
    
    3 eggs
    
    2 cups breadcrumbs
     
    basil

Olive oil

Method:

1. Heat a med heavy-bottomed pan over high heat
2. When pan is hot, add olive oil & turn heat down to med high
3. Add onions & garlic; sauté 2 mins until soft
4. Add beef; use a spoon to break it up and stir occasionally; when the beef is  still a bit pink in places, add mushrooms
5. Cook until mushrooms have reduced in size
6. Strain off excess fat & liquid; discard
7. Return beef and mushrooms to pan; stir in parsley; cook 3 mins
8. Add thyme, oregano, pepper & salt; stir; take off heat & allow to cool slightly
9. Stir in tomato sauce
10. In a separate bowl, carefully mix rice & parmesan, distributing parmesan evenly.  Mix thoroughly with rice.  
11. Scoop out balls using a 40gm hinged ice-cream scoop or equiv 
12. Arrange on baking sheets lined with greaseproof paper
13. Refrigerate several hours or overnight

Coating:

1.  Line up wide bowls/deep plates like an assembly line for :

• Seasoned flour
• beaten eggs 
• breadcrumbs mixed with basil

2.  Roll balls in flour, shaking off excess, then in egg, then breadcrumbs, pressing crumbs on if necessary.  (A fork is useful for coating the arancini in egg) 

3.  Refrigerate or freeze

4.  When ready to cook, preheat oven to 180c/350f/gas 3.  Spray arancini generously with olive oil; bake 20 mins or until golden

5.  Serve warm or hot

Classic Tomato Sauce  

  1 good-sized onion /1 med carrot/ 1 large celery stick, all coarsely processed or in med dice/ 1 large clove garlic minced/2 tbsp olive oil/ 2x400 gm tins good Italian chopped tomatoes/2 tbsp tomato puree/1/3 cup red wine/grape juice or water/2 tbsp tomato puree/1/3 cup red wine/grape juice or water/ handful torn basil leaves/1 bay leaf/pinch salt & pepper       

Method:

1. Saute but don't brown onion, carrot, celery & garlic in olive oil over med heat 10 mins
2. Add tomatoes, tomato puree and water; stir
3. Add basil, bay leaf, s&p
4. Increase heat to high until bubbles appear around the edge; reduce heat to low; cover & cook 40 mins, stirring occasionally (Or cook in a slow cooker on low 3-4 hours)
5. Remove bay leaf; blend until your choice of chunky or smooth
6. Cool
7. If freezing, defrost overnight; reheat gently, check seasoning 

Comments:
'I really like these; they're plain but good.  I wouldn't mind a bit of chilli in them.' Office Administrator
'Nice flavour but unsure about the consistency and mushrooms.  Not to my taste.' Political Agent

Tips:

• Frugal: reduce beef by 1/4; replace with cooked peas
• the tomato dipping sauce is optional but 67's tasters preferred the arancini with it 
• if you must, replace brown rice with arborio  

                                                                             *adapted from Martie Duncan Food Networ     

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This recipe has been developed by B Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.