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Recipe Category / Snacks and Sandwiches

Potato and Broccoli Croquettes

Potato and Broccoli Croquettes

Method

For the mashed potatoes

  • Wash the potatoes.
  • Place them in a pot and fill it with enough water to completely submerge them.
  • Boil for 14-16 minutes, until they soften.
  • When ready, remove from heat and drain.
  • Use a knife to help you lift and pull the peel off them.
  • Mash them with a potato masher or a fork.
  • Transfer pack to pot and place over low heat. Stir for 1-2 minutes. In this way you remove the moisture from the potatoes.
  • Remove from heat and set aside.
  • Fill another pot with water and bring to a boil.
  • Add the broccoli, lower heat and simmer for 6-7 minutes, until it softens.
  • When ready, remove from heat and drain.
  • In order to remove all of the water, transfer to a plate lined with paper towels so they can soak up all of the moisture.
  • Chop up the broccoli in a bowl. Add the mashed potatoes, egg yolk, cheese, breadcrumbs, thyme and mint leaves. Mix.
  • Divide the mixture in to 12 equal sized balls. Then shape each ball in to an oval shape.
  • Refrigerate for 10 minutes.
  • In a separate bowls place the flour, the 2 beaten eggs and sesame seeds. One ingredient to a bowl.
  • When the croquettes have chilled for 10 minutes, remove from refrigerator.
  • First, dredge them in the flour. Then dip them in the beaten eggs and finally coat them in the sesame seeds.
  • Place a large pot over medium heat.
  • Add a generous amount of sunflower oil and heat it until it reaches 180* C (350* F).
  • Fry the croquettes for 4-5 minutes or until nice and golden and mix often.
  • When ready, remove from pan and transfer to a plate lined with paper towels.
  • Allow to drain from excess oil and serve.

For the dip

  • In a bowl, combine the yogurt, mint, lime zest and lime juice. Ready to serve.
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Nutritional
Chart

Nutrition information per portion

211
Calories (kcal)
11 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

13.7
Total Fat (g)
20 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.8
Saturated Fat (g)
19 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

12.8
Total Carbs (g)
5 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.7
Sugars (g)
2 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

8.0
Protein (g)
16 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.2
Fibre (g)
9 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.25
Sodium (g)
4 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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