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Spanish Croquetas
A simple and flavorful recipe that's sure to be a favorite.
Servings: 4 people
Calories: 501 kcal
Course:
Appetizer
Cuisine:
Spanish
Ingredients
- 1/2 cup finely diced onion
- 2 heaping Tablespoons whole wheat flour or unbleached white
- 1/4 cup butter
- 1 pinch ground nutmeg
- 1 teaspoon sea salt
- 2 cups shredded beef or chicken, or cod (or any other meat you'd like to add)
- 1 - 1 1/2 cups whole milk
- 2 Farm fresh eggs beaten
- 1 cup bread crumbs
- extra virgin olive oil or coconut oil or farm fresh pork lard
Instructions
- In a cast iron or heavy bottom pan heat 1/4 cup butter. Add the onion and saute until translucent, about five minutes.
- Add 2 heaping tablespoons of whole wheat flour constantly stirring until browned.
- Add 1/2 - 3/4 cup whole milk and stir continuously until the sauce has thickened and reduced.
- Add another 1/2 - 3/4 cup of whole milk, a pinch of ground nutmeg and 1 tsp sea salt. Continue to stir and add 2 cups of your shredded meat or fish. You are making a thick béchamel sauce which simply means milk thickened with flour and butter. It should be thick enough that the sauce easily pulls away from the bottom of the pan. This is very important as we are going to be molding the bechamel sauce to make our croquetas.
- Once the mixture has thickened, place in a bowl and refrigerate for at least 3 hours or preferably overnight.
- After the mixture has rested and cooled roll into a cylinder shape with your hands. Tip: if the mixture is sticking to your hands, dampen them with water.
- Roll the cylinder in in the eggs then in the breadcrumbs. Set aside and repeat with the remaining mixture. At this point you can freeze the croquetas on a cookie sheet or baking stone and fry them later.
- Fry the croquetas in extra virgin olive oil until browned on all sides, about 2 to 3 minutes per side.
Cup of Yum
Nutrition Information
Calories
501kcal
(25%)
Carbohydrates
29g
(10%)
Protein
37g
(74%)
Fat
26g
(40%)
Saturated Fat
13g
(65%)
Cholesterol
197mg
(66%)
Sodium
1041mg
(43%)
Potassium
697mg
(20%)
Fiber
2g
(8%)
Sugar
10g
(20%)
Vitamin A
720IU
(14%)
Vitamin C
1.5mg
(2%)
Calcium
263mg
(26%)
Iron
4.1mg
(23%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 501
% Daily Value*
| Calories | 501kcal | 25% |
| Carbohydrates | 29g | 10% |
| Protein | 37g | 74% |
| Fat | 26g | 40% |
| Saturated Fat | 13g | 65% |
| Cholesterol | 197mg | 66% |
| Sodium | 1041mg | 43% |
| Potassium | 697mg | 15% |
| Fiber | 2g | 8% |
| Sugar | 10g | 20% |
| Vitamin A | 720IU | 14% |
| Vitamin C | 1.5mg | 2% |
| Calcium | 263mg | 26% |
| Iron | 4.1mg | 23% |
* Percent Daily Values are based on a 2,000 calorie diet.