Low Fat Spanish Croquetas

Indulge in the comforting flavors of Spain with these guilt-free Low Fat Spanish Croquetas, a lighter twist on the classic dish. Made with creamy low-fat milk and a touch of olive oil, these baked croquettes are filled with tender shredded chicken and delicately seasoned with nutmeg for a subtle warmth. Instead of traditional frying, these croquetas are oven-baked to golden perfection, ensuring a crispy exterior without the extra calories. Coated with panko breadcrumbs for irresistible crunch, they make for an ideal appetizer, snack, or party treat. Quick to prepare and baked in just 20 minutes, this recipe is perfect for health-conscious food lovers who refuse to compromise on taste. Pair them with your favorite dipping sauce and savor every bite of this Spanish-inspired delight!

Nutriscore Rating: 70/100

Prep Time:25 mins

Cook Time:20 mins

Total Time:45 mins

Servings: 12

Ingredients

• 500 ml Low-fat milk
• 2 tablespoons Olive oil
• 50 grams All-purpose flour
• 100 grams Cooked chicken breast
• 0.5 teaspoons Salt
• 0.25 teaspoons Ground nutmeg
• 2 Eggs
• 100 grams Panko breadcrumbs
• 0 as needed Non-stick cooking spray

Directions

Step 1

Dice the cooked chicken breast into tiny pieces or shred finely, as this will be used in the filling.

Step 2

Heat the olive oil in a large, non-stick skillet over medium heat. Add the flour and whisk constantly for 2-3 minutes to cook the raw flavor out of the flour.

Step 3

Gradually add the low-fat milk in small amounts, whisking continuously to avoid lumps. Cook the mixture for 5-6 minutes until it thickens into a smooth bechamel sauce.

Step 4

Stir in the shredded chicken, salt, and ground nutmeg. Mix until the filling is evenly combined. Transfer the mixture to a bowl, allow it to cool, then refrigerate for at least 2 hours or until firm.

Step 5

Once chilled, scoop out about 1 tablespoon of the mixture and shape it into a small cylinder or ball. Repeat until all the filling is used.

Step 6

Beat the eggs in a shallow bowl. Place the panko breadcrumbs in a separate shallow dish.

Step 7

Dip each croqueta in the beaten egg, then coat it thoroughly with panko breadcrumbs. Repeat for all croquettes.

Step 8

Preheat your oven to 200°C (390°F). Line a baking tray with parchment paper and lightly spray it with non-stick cooking spray.

Step 9

Arrange the croquettes on the tray, ensuring they are not touching. Lightly spray the tops of the croquettes with non-stick cooking spray to ensure even browning.

Step 10

Bake for 18-20 minutes, turning them halfway through, until golden and crispy on the outside.

Step 11

Remove from the oven and allow to cool slightly before serving. Enjoy your low-fat Spanish croquetas with your favorite dipping sauce or as is!

Nutrition Facts

Serving size	(881.8g)

Amount per serving	% Daily Value*
Calories	1391.1

Total Fat 55.9g	0%
Saturated Fat 14.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 491.7mg	0%
Sodium 2326.0mg	0%
Total Carbohydrate 140.7g	0%
Dietary Fiber 5.1g	0%
Total Sugars 30.6g
Protein 79.5g	0%

Vitamin D 292IU	0%
Calcium 734.1mg	0%
Iron 9.2mg	0%
Potassium 193.7mg	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: 36.4%

Protein: 23.0%

Carbs: 40.7%