Heart-Healthy Spanish Croquetas
Indulge in a guilt-free twist on a beloved Spanish favorite with these Heart-Healthy Spanish Croquetas! Perfectly seasoned and baked to golden perfection, these croquettes swap traditional frying methods for a lighter, oven-baked approach. A creamy filling made from a velvety vegetable broth-based béchamel features protein-packed shredded chicken or flavorful vegetarian alternatives like mushrooms or lentils, ensuring versatility for every palate. Whole-grain flour and breadcrumbs add extra fiber to this nutritious dish, while extra virgin olive oil enhances the Mediterranean-inspired flavors. Ideal as an appetizer, snack, or party dish, these croquetas are easy to prepare and loaded with taste, all while keeping your wellness front and center. Give your next meal a healthy yet flavorful upgrade with this heart-conscious recipe!
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Recipe Information
Ingredients
- 3 tablespoons Extra virgin olive oil
- 1 medium Yellow onion, finely diced
- 3 tablespoons Whole-grain flour
- 1.5 cups Low-sodium vegetable broth
- 1 cup Cooked and shredded chicken breast (optional; substitute with mushrooms or lentils for a vegetarian option)
- 0.25 teaspoons Ground nutmeg
- 0.25 teaspoons Black pepper
- 0.25 teaspoons Salt (optional, or substitute with potassium chloride)
- 0.75 cups Whole-grain breadcrumbs
- 2 Egg whites, lightly beaten
- 1 as needed Cooking spray (olive oil based)
Instructions
Heat the olive oil in a non-stick skillet over medium heat.
Add the finely diced onions and sauté until soft and translucent, about 5 minutes.
Sprinkle in the whole-grain flour and stir continuously to create a roux. Cook for 1-2 minutes until the mixture is lightly golden.
Slowly pour in the vegetable broth, whisking constantly to avoid lumps. Continue stirring for 3-4 minutes until the mixture thickens into a creamy béchamel sauce.
Add the shredded chicken breast (or substitute with mushrooms or lentils if vegetarian), ground nutmeg, black pepper, and optional salt. Mix well and cook for 2 minutes to combine the flavors.
Remove the skillet from heat and transfer the mixture to a shallow dish. Spread evenly and let it cool completely in the refrigerator for at least 1 hour, or until firm.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.
Shape the chilled croqueta mixture into small, oval-shaped croquettes (about 2 tablespoons each).
Dip each croquette into the egg whites, then coat with whole-grain breadcrumbs, ensuring an even cover.
Place the coated croquettes on the prepared baking sheet. Lightly spray the tops with cooking spray to encourage browning.
Bake the croquettes in the preheated oven for 20-25 minutes, flipping them halfway through, until they are golden brown and crispy.
Serve warm and enjoy your heart-healthy Spanish croquetas!
Nutrition Facts
Calories |
1284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.4 g | 72% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 203 mg | 68% | |
| Sodium | 1652 mg | 72% | |
| Total Carbohydrate | 95.7 g | 35% | |
| Dietary Fiber | 11.4 g | 41% | |
| Total Sugars | 14.4 g | ||
| Protein | 96.2 g | 192% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1467 mg | 31% | |
*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.
