Low Fat Beef Croquette

Satisfy your craving for comfort food without the guilt with these flavorful Low Fat Beef Croquettes! Made with lean ground beef, fresh vegetables like grated carrots and peas, and seasoned with garlic, onion, and parsley, these baked croquettes are a lighter twist on the classic fried dish. Coated in whole wheat breadcrumbs and lightly crisped to perfection in the oven, they boast a golden exterior that'll have you reaching for seconds. Perfect as a nutritious main course or a hearty appetizer, these croquettes pair wonderfully with a fresh side salad or a low-fat dipping sauce. Ready in under an hour, they’re an easy, wholesome option for health-conscious food lovers. Both satisfying and guilt-free, these croquettes are the ideal recipe for those looking to enjoy indulgent flavors while keeping it light.

Nutriscore Rating: 74/100

Prep Time:25 mins

Cook Time:25 mins

Total Time:50 mins

Servings: 4

Ingredients

• 400 grams Lean ground beef
• 1 medium, finely chopped Onion
• 2 cloves, minced Garlic
• 1 medium, grated Carrot
• 100 grams Frozen peas
• 2 tablespoons, chopped Fresh parsley
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt
• 2 large Egg whites
• 100 grams Whole wheat breadcrumbs
• 60 ml Low-fat milk
• 1 tablespoon Olive oil

Directions

Step 1

Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.

Step 2

In a large non-stick skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until translucent.

Step 3

Add minced garlic to the skillet and cook for another minute until aromatic.

Step 4

Add the grated carrot and frozen peas to the skillet, stir, and cook for 2-3 minutes until the carrot softens.

Step 5

Add the lean ground beef to the skillet. Cook, breaking it up with a spoon, until it's browned and cooked through, about 5-7 minutes.

Step 6

Once done, remove from heat and drain any excess liquid or fat from the meat mixture.

Step 7

Transfer the beef mixture to a large bowl. Stir in the chopped parsley, ground black pepper, salt, and allow it to cool slightly.

Step 8

In a separate bowl, lightly beat the egg whites and milk together.

Step 9

Add the whole wheat breadcrumbs and half of the egg white mixture into the beef mixture, and mix everything until well combined.

Step 10

Shape the mixture into oval croquettes about 2 inches long and 1 inch wide. You should have approximately 8 croquettes.

Step 11

Dip each croquette in the remaining egg white mixture and then roll them in the breadcrumbs to coat evenly.

Step 12

Place the croquettes on the prepared baking sheet and bake for 15-20 minutes, or until they are golden brown and crispy.

Step 13

Serve warm, paired with a side salad or your favorite low-fat dipping sauce.

Nutrition Facts

Serving size	(968.8g)

Amount per serving	% Daily Value*
Calories	1347.0

Total Fat 49.7g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 252.7mg	0%
Sodium 2305.3mg	0%
Total Carbohydrate 108.6g	0%
Dietary Fiber 19.7g	0%
Total Sugars 21.6g
Protein 113.2g	0%

Vitamin D 25.2IU	0%
Calcium 249.3mg	0%
Iron 17.6mg	0%
Potassium 1112.4mg	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: 33.5%

Protein: 33.9%

Carbs: 32.6%