Low Fat Spanish Croquetas
Indulge guilt-free with these delicious Low Fat Spanish Croquetas, a lighter twist on the classic Spanish tapa! Made with a creamy bechamel sauce crafted from low-fat milk and enriched with tender shredded chicken, these crispy, golden bites are oven-baked to perfection—no deep-frying necessary. Each croqueta is coated in crunchy panko breadcrumbs for a satisfying crunch while keeping the fat content low. Perfect as a party appetizer, snack, or light meal, this crowd-pleasing recipe is quick to prepare with just 25 minutes of prep time and packed with authentic Spanish flavors. Serve them warm with your favorite dipping sauce for a healthier take on a beloved dish!
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Recipe Information
Ingredients
- 500 ml Low-fat milk
- 2 tablespoons Olive oil
- 50 grams All-purpose flour
- 100 grams Cooked chicken breast
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground nutmeg
- 2 Eggs
- 100 grams Panko breadcrumbs
- as needed Non-stick cooking spray
Instructions
Dice the cooked chicken breast into tiny pieces or shred finely, as this will be used in the filling.
Heat the olive oil in a large, non-stick skillet over medium heat. Add the flour and whisk constantly for 2-3 minutes to cook the raw flavor out of the flour.
Gradually add the low-fat milk in small amounts, whisking continuously to avoid lumps. Cook the mixture for 5-6 minutes until it thickens into a smooth bechamel sauce.
Stir in the shredded chicken, salt, and ground nutmeg. Mix until the filling is evenly combined. Transfer the mixture to a bowl, allow it to cool, then refrigerate for at least 2 hours or until firm.
Once chilled, scoop out about 1 tablespoon of the mixture and shape it into a small cylinder or ball. Repeat until all the filling is used.
Beat the eggs in a shallow bowl. Place the panko breadcrumbs in a separate shallow dish.
Dip each croqueta in the beaten egg, then coat it thoroughly with panko breadcrumbs. Repeat for all croquettes.
Preheat your oven to 200°C (390°F). Line a baking tray with parchment paper and lightly spray it with non-stick cooking spray.
Arrange the croquettes on the tray, ensuring they are not touching. Lightly spray the tops of the croquettes with non-stick cooking spray to ensure even browning.
Bake for 18-20 minutes, turning them halfway through, until golden and crispy on the outside.
Remove from the oven and allow to cool slightly before serving. Enjoy your low-fat Spanish croquetas with your favorite dipping sauce or as is!
Nutrition Facts
Calories |
1391 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.9 g | 72% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 492 mg | 164% | |
| Sodium | 2326 mg | 101% | |
| Total Carbohydrate | 140.7 g | 51% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 30.6 g | ||
| Protein | 79.5 g | 159% | |
| Vitamin D | 7.3 mcg | 37% | |
| Calcium | 734 mg | 56% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 194 mg | 4% | |
*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.
