Veggie Croquettes
(0 votes)
(0 votes)
Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 36 min.
Ready in
Calories:
161
calories
Calories
Nutritional values
1 piece contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 161 cal. | (8 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 157 mg | (4 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 15 mg | (5 %) | ||
| Iron | 0.6 mg | (4 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
16
- Ingredients
- 2 cups Broccoli (rinsed)
- 3 ½ cups fresh breadcrumbs divided (made from crust-less French bread)
- 3 large eggs (separated)
- ½ cup freshly grated Parmesan
- 1 tsp salt
- 1 pinch freshly ground White pepper
- 24 ozs cold Mashed potatoes
- 6 Tbsps vegetable oil
Preparation steps
1.
Cook broccoli in large pot of boiling salted water until tender, about 5 minutes. Drain well.
2.
Finely chop broccoli. In a large bowl, mix broccoli, 1 cup breadcrumbs, egg yolks, Parmesan, salt, and white pepper into potatoes.
3.
Using electric mixer, beat egg whites in medium bowl until soft peaks form. Gently fold egg whites into potato mixture.
4.
Form mixture into sixteen 2-inch-diameter, 3/4-inch-thick rounds. Coat with remaining breadcrumbs; place on baking sheet.
5.
Working in two batches, heat 3 tablespoons oil in a large skillet set over medium heat. Add half of the croquettes and cook until golden, about 4 minutes per side. Transfer to baking sheet and keep warm. Repeat the process with the remaining croquettes. Serve warm.
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