Low Sodium Spanish Croquetas

Indulge in the comforting flavors of Low Sodium Spanish Croquetas—an irresistible twist on a classic Spanish tapas favorite. These golden, crispy bites boast a creamy filling made from a luscious roux base enriched with low sodium broth and milk, perfectly complemented by tender minced chicken or earthy mushrooms for a vegetarian option. Infused with a hint of nutmeg, black pepper, and an optional sprinkle of parsley, these croquetas deliver gourmet taste without the excess sodium. Coated in unsalted panko breadcrumbs and gently fried to perfection, they offer a delightful crunch with every bite. Ideal for parties, appetizers, or snack time, these croquetas are a heart-smart way to enjoy a beloved Spanish dish without compromising on flavor.

Nutriscore Rating: 60/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 tablespoons Unsalted butter
• 0.5 cup All-purpose flour
• 1 cup Low sodium chicken or vegetable broth
• 0.5 cup Whole milk
• 1 cup Finely minced cooked chicken (unsalted) or mushrooms (for a vegetarian option)
• 0.5 teaspoon Ground black pepper
• 0.25 teaspoon Nutmeg
• 2 tablespoons Parsley (chopped, optional)
• 2 large Eggs
• 1 cup Panko breadcrumbs (unsalted)
• 2 cups Olive oil (for frying)

Directions

Step 1

Melt the butter in a medium saucepan over medium heat.

Step 2

Add the flour to the saucepan and whisk continuously for 2-3 minutes until it forms a smooth paste (roux) and begins to turn light golden.

Step 3

Slowly pour in the low sodium broth while whisking to avoid lumps. Once combined, add the milk and continue whisking until the mixture is smooth and thickened.

Step 4

Stir in the cooked chicken or mushrooms, black pepper, nutmeg, and parsley (if using). Cook for an additional 2-3 minutes, then remove from heat.

Step 5

Transfer the mixture to a shallow dish, spread it evenly, and let it cool to room temperature. Once cooled, cover with plastic wrap and refrigerate for at least 2 hours or overnight.

Step 6

Shape the chilled mixture into small logs or balls (about 2 inches long or 1 inch in diameter).

Step 7

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

Step 8

Dip each croqueta into the beaten eggs, allowing any excess to drip off, and then coat it in the panko breadcrumbs. Repeat until all croquetas are coated.

Step 9

Heat the olive oil in a deep skillet or saucepan over medium-high heat to about 350°F (175°C).

Step 10

Fry the croquetas in small batches until golden brown and crispy on all sides (about 2-3 minutes per batch).

Step 11

Transfer the fried croquetas to a plate lined with paper towels to drain excess oil.

Step 12

Serve warm and enjoy your low sodium Spanish croquetas!

Nutrition Facts

Serving size	(1430.6g)

Amount per serving	% Daily Value*
Calories	5877.4

Total Fat 547.3g	0%
Saturated Fat 103.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 723.1mg	0%
Sodium 1405.4mg	0%
Total Carbohydrate 138.7g	0%
Dietary Fiber 7.1g	0%
Total Sugars 9.3g
Protein 116.7g	0%

Vitamin D 148.2IU	0%
Calcium 469.1mg	0%
Iron 14.7mg	0%
Potassium 1271.6mg	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: 82.8%

Protein: 7.8%

Carbs: 9.3%