Heart-Healthy Spanish Croquetas

Indulge in the flavors of traditional Spanish cuisine with a heart-healthy twist in these delicious Spanish Croquetas. Made with nutrient-rich ingredients like extra virgin olive oil, whole-grain flour, and low-sodium vegetable broth, this recipe delivers all the creamy and crispy textures of classic croquetas without the guilt. These baked croquettes are packed with wholesome choices, including optional shredded chicken or vegetarian-friendly mushrooms or lentils, ensuring a versatile dish for any dietary preference. A golden coating of whole-grain breadcrumbs tops off these oven-baked delights, making them the perfect guilt-free appetizer or snack. With just 20 minutes of prep and 25 minutes in the oven, these croquetas are a quick, nutritious, and flavorful way to enjoy a taste of Spain!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 6

Ingredients

• 3 tablespoons Extra virgin olive oil
• 1 medium Yellow onion, finely diced
• 3 tablespoons Whole-grain flour
• 1.5 cups Low-sodium vegetable broth
• 1 cup Cooked and shredded chicken breast (optional; substitute with mushrooms or lentils for a vegetarian option)
• 0.25 teaspoons Ground nutmeg
• 0.25 teaspoons Black pepper
• 0.25 teaspoons Salt (optional, or substitute with potassium chloride)
• 0.75 cups Whole-grain breadcrumbs
• 2 Egg whites, lightly beaten
• 1 as needed Cooking spray (olive oil based)

Directions

Step 1

Heat the olive oil in a non-stick skillet over medium heat.

Step 2

Add the finely diced onions and sauté until soft and translucent, about 5 minutes.

Step 3

Sprinkle in the whole-grain flour and stir continuously to create a roux. Cook for 1-2 minutes until the mixture is lightly golden.

Step 4

Slowly pour in the vegetable broth, whisking constantly to avoid lumps. Continue stirring for 3-4 minutes until the mixture thickens into a creamy béchamel sauce.

Step 5

Add the shredded chicken breast (or substitute with mushrooms or lentils if vegetarian), ground nutmeg, black pepper, and optional salt. Mix well and cook for 2 minutes to combine the flavors.

Step 6

Remove the skillet from heat and transfer the mixture to a shallow dish. Spread evenly and let it cool completely in the refrigerator for at least 1 hour, or until firm.

Step 7

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with cooking spray.

Step 8

Shape the chilled croqueta mixture into small, oval-shaped croquettes (about 2 tablespoons each).

Step 9

Dip each croquette into the egg whites, then coat with whole-grain breadcrumbs, ensuring an even cover.

Step 10

Place the coated croquettes on the prepared baking sheet. Lightly spray the tops with cooking spray to encourage browning.

Step 11

Bake the croquettes in the preheated oven for 20-25 minutes, flipping them halfway through, until they are golden brown and crispy.

Step 12

Serve warm and enjoy your heart-healthy Spanish croquetas!

Nutrition Facts

Serving size	(972.4g)

Amount per serving	% Daily Value*
Calories	1284.0

Total Fat 56.4g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat g
Cholesterol 202.8mg	0%
Sodium 1652.4mg	0%
Total Carbohydrate 95.7g	0%
Dietary Fiber 11.4g	0%
Total Sugars 14.4g
Protein 96.2g	0%

Vitamin D 0IU	0%
Calcium 155.1mg	0%
Iron 7.6mg	0%
Potassium 1466.6mg	0%

*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.

Source of Calories

Fat: 39.8%

Protein: 30.2%

Carbs: 30.0%