Heart-Healthy Beef Croquette
Indulge in the guilt-free comfort of Heart-Healthy Beef Croquettes—an oven-baked twist on a classic favorite that prioritizes both flavor and wellness. Made with lean ground beef, nutrient-packed vegetables like carrots and green peas, and whole wheat breadcrumbs for a boost of fiber, these croquettes are crisp on the outside and tender on the inside. Egg whites and unsweetened almond milk keep the dish light, while the use of fresh parsley and garlic elevates the flavor. Perfectly browned in a skillet with just a touch of olive oil before finishing in the oven, these savory bites are an excellent choice for those seeking a wholesome, protein-packed meal. Quick to prepare and versatile, they pair beautifully with a fresh green salad or your favorite dipping sauce. Whether you're meal-prepping or serving a nutritious family dinner, this heart-smart recipe is sure to satisfy!
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Ingredients
- 500 g lean ground beef
- 100 g whole wheat breadcrumbs
- 2 large egg whites
- 60 ml unsweetened almond milk
- 1 medium, finely chopped onion
- 2 cloves, minced garlic
- 1 small, grated carrot
- 50 g, thawed if frozen green peas
- 2 tbsp, fresh, chopped parsley
- 2 tbsp olive oil
- 0.5 tsp black pepper
- 0.5 tsp salt
- 50 g whole wheat flour
Directions
Step 1
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
Step 2
In a large bowl, combine the lean ground beef, finely chopped onion, minced garlic, grated carrot, green peas, chopped parsley, 50g of whole wheat breadcrumbs, black pepper, and salt. Mix well until all ingredients are thoroughly combined.
Step 3
In a separate shallow bowl, beat the egg whites and almond milk together to create an egg wash.
Step 4
Place the remaining whole wheat breadcrumbs in another shallow dish.
Step 5
Form the beef mixture into small patties, about 2 tablespoons each, and shape into croquettes.
Step 6
Roll each croquette in the flour, then dip into the egg wash, and coat with whole wheat breadcrumbs. Ensure each croquette is evenly covered.
Step 7
Heat olive oil in a large non-stick skillet over medium heat. Sauté the croquettes in batches, if necessary, for about 2-3 minutes on each side until they are golden brown. Transfer them to the prepared baking sheet.
Step 8
Bake the croquettes in the preheated oven for 15 minutes, until they are fully cooked through and firm.
Step 9
Serve warm, garnished with additional fresh parsley if desired.
Nutrition Facts
| Serving size | (1073.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1729.6 |
| Total Fat 71.1g | 0% |
| Saturated Fat 21.3g | 0% |
| Polyunsaturated Fat 2.9g | |
| Cholesterol 309.8mg | 0% |
| Sodium 2373.0mg | 0% |
| Total Carbohydrate 134.2g | 0% |
| Dietary Fiber 23.3g | 0% |
| Total Sugars 15.8g | |
| Protein 136.0g | 0% |
| Vitamin D 22.3IU | 0% |
| Calcium 282.4mg | 0% |
| Iron 21.5mg | 0% |
| Potassium 1167.3mg | 0% |
Source of Calories