Low Sodium Spanish Croquetas
Experience the classic flavors of Spain with a healthy twist in these Low Sodium Spanish Croquetas! Perfectly golden and crispy on the outside, these bite-sized delights feature a creamy, savory filling made with low sodium broth, unsalted butter, and your choice of tender chicken or earthy mushrooms. This recipe is a guilt-free alternative to the traditional croquetas, reducing sodium without sacrificing flavor thanks to a hint of nutmeg, ground black pepper, and fresh parsley for balance. Whether you're searching for a heart-friendly appetizer or a satisfying snack, these croquetas are a winning choice. They’re easy to prepare, with simple steps like making a smooth roux and frying to perfection in olive oil, and are sure to impress at any gathering! Serve warm, and savor the taste of Spain in every bite.
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Recipe Information
Ingredients
- 4 tablespoons Unsalted butter
- 0.5 cup All-purpose flour
- 1 cup Low sodium chicken or vegetable broth
- 0.5 cup Whole milk
- 1 cup Finely minced cooked chicken (unsalted) or mushrooms (for a vegetarian option)
- 0.5 teaspoon Ground black pepper
- 0.25 teaspoon Nutmeg
- 2 tablespoons Parsley (chopped, optional)
- 2 large Eggs
- 1 cup Panko breadcrumbs (unsalted)
- 2 cups Olive oil (for frying)
Instructions
Melt the butter in a medium saucepan over medium heat.
Add the flour to the saucepan and whisk continuously for 2-3 minutes until it forms a smooth paste (roux) and begins to turn light golden.
Slowly pour in the low sodium broth while whisking to avoid lumps. Once combined, add the milk and continue whisking until the mixture is smooth and thickened.
Stir in the cooked chicken or mushrooms, black pepper, nutmeg, and parsley (if using). Cook for an additional 2-3 minutes, then remove from heat.
Transfer the mixture to a shallow dish, spread it evenly, and let it cool to room temperature. Once cooled, cover with plastic wrap and refrigerate for at least 2 hours or overnight.
Shape the chilled mixture into small logs or balls (about 2 inches long or 1 inch in diameter).
Beat the eggs in a shallow bowl. Place the panko breadcrumbs in another shallow dish.
Dip each croqueta into the beaten eggs, allowing any excess to drip off, and then coat it in the panko breadcrumbs. Repeat until all croquetas are coated.
Heat the olive oil in a deep skillet or saucepan over medium-high heat to about 350°F (175°C).
Fry the croquetas in small batches until golden brown and crispy on all sides (about 2-3 minutes per batch).
Transfer the fried croquetas to a plate lined with paper towels to drain excess oil.
Serve warm and enjoy your low sodium Spanish croquetas!
Nutrition Facts
Calories |
5877 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 547.3 g | 702% | |
| Saturated Fat | 103.2 g | 516% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 723 mg | 241% | |
| Sodium | 1405 mg | 61% | |
| Total Carbohydrate | 138.7 g | 50% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 9.3 g | ||
| Protein | 116.7 g | 233% | |
| Vitamin D | 3.7 mcg | 19% | |
| Calcium | 469 mg | 36% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 1272 mg | 27% | |
*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.
