Low Fat Fried Potato Croquettes
Indulge in the guilt-free delight of Low Fat Fried Potato Croquettes, a lighter take on a classic comfort food! These crispy-on-the-outside, creamy-on-the-inside croquettes are made with fluffy mashed russet potatoes blended with low-fat milk, fragrant garlic and onion powders, and fresh parsley for an herbaceous kick. Coated in golden panko breadcrumbs and pan-fried to perfection in just a touch of olive oil, they deliver irresistible flavor without the excess fat. Perfect as an appetizer, side dish, or snack, these croquettes are quick to prepare and ideal for satisfying your crispy cravings in a healthier way. Impress your family with this easy and wholesome recipe that's both delicious and waistline-friendly!
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Recipe Information
Ingredients
- 3 large Russet potatoes
- 2 tablespoons Olive oil
- 0.25 cup Low-fat milk
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 2 tablespoons Chopped parsley
- 2 Egg whites
- 1 cup Panko breadcrumbs
- Nonstick cooking spray
Instructions
Peel the russet potatoes and cut them into evenly sized chunks. Place them in a large pot, cover with water, and add a pinch of salt.
Bring the pot to a boil over high heat, then reduce to a simmer. Cook for about 15 minutes until the potatoes are tender and can be easily pierced with a fork.
Drain the potatoes and return them to the pot. Mash them with a potato masher or fork until smooth.
Add the low-fat milk, salt, black pepper, garlic powder, onion powder, and chopped parsley to the mashed potatoes. Stir until well combined and creamy.
Let the potato mixture cool slightly, then shape into small, oval-shaped patties, about 2 inches in diameter.
In a shallow bowl, beat the egg whites until frothy.
Place the panko breadcrumbs in another shallow bowl.
Dip each potato patty into the egg whites, allowing excess to drip off, then coat with panko breadcrumbs, pressing gently to adhere.
Heat 2 tablespoons of olive oil over medium heat in a large nonstick skillet. When the oil is hot, add the croquettes in a single layer, making sure not to overcrowd the pan.
Cook the croquettes for about 4 minutes on each side, or until golden brown and crispy.
Remove from the skillet and drain on paper towels. Repeat with the remaining croquettes, adding more olive oil if needed.
Serve immediately, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 2971 mg | 129% | |
| Total Carbohydrate | 244.6 g | 89% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 17.3 g | ||
| Protein | 42.9 g | 86% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 256 mg | 20% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 5230 mg | 111% | |
*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.
