Heart-Healthy Beef Croquette
Discover a delicious twist on a classic favorite with these *Heart-Healthy Beef Croquettes*! Perfect for those seeking nourishing comfort food, this recipe features lean ground beef blended with wholesome ingredients like whole wheat breadcrumbs, grated carrot, green peas, and fresh parsley for a boost of fiber and vitamins. Egg whites and unsweetened almond milk create a light yet satisfying coating, while olive oil adds heart-friendly fats for a guilt-free indulgence. The croquettes are baked to perfection after a quick pan-sear, ensuring golden crispness without excess oil. Ready in under an hour and suitable for four servings, these croquettes are ideal for a nutritious dinner or an impressive appetizer. Pair with a vibrant green salad for a complete heart-healthy meal.
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Recipe Information
Ingredients
- 500 g lean ground beef
- 100 g whole wheat breadcrumbs
- 2 large egg whites
- 60 ml unsweetened almond milk
- 1 medium, finely chopped onion
- 2 cloves, minced garlic
- 1 small, grated carrot
- 50 g, thawed if frozen green peas
- 2 tbsp, fresh, chopped parsley
- 2 tbsp olive oil
- 0.5 tsp black pepper
- 0.5 tsp salt
- 50 g whole wheat flour
Instructions
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
In a large bowl, combine the lean ground beef, finely chopped onion, minced garlic, grated carrot, green peas, chopped parsley, 50g of whole wheat breadcrumbs, black pepper, and salt. Mix well until all ingredients are thoroughly combined.
In a separate shallow bowl, beat the egg whites and almond milk together to create an egg wash.
Place the remaining whole wheat breadcrumbs in another shallow dish.
Form the beef mixture into small patties, about 2 tablespoons each, and shape into croquettes.
Roll each croquette in the flour, then dip into the egg wash, and coat with whole wheat breadcrumbs. Ensure each croquette is evenly covered.
Heat olive oil in a large non-stick skillet over medium heat. Sauté the croquettes in batches, if necessary, for about 2-3 minutes on each side until they are golden brown. Transfer them to the prepared baking sheet.
Bake the croquettes in the preheated oven for 15 minutes, until they are fully cooked through and firm.
Serve warm, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1730 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.1 g | 91% | |
| Saturated Fat | 21.3 g | 106% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 310 mg | 103% | |
| Sodium | 2373 mg | 103% | |
| Total Carbohydrate | 134.2 g | 49% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 15.8 g | ||
| Protein | 136.0 g | 272% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 282 mg | 22% | |
| Iron | 21.5 mg | 119% | |
| Potassium | 1167 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
