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Vegetable Croquettes


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Description

Croquettes packed full of veggie goodness


Ingredients

Scale
  • 2 potatoes
  • 1 small head broccoli florets
  • 1 vidalia onion, chopped
  • 1 clove garlic, minced
  • 1 T. butter
  • 1/2 cup grated carrot
  • 1 cup shredded mild cheddar cheese
  • salt and freshly ground pepper
  • ~3/4 cup Whole wheat flour, seasoned with salt and pepper, plus 3 T. wheat germ (optional)
  • 2 eggs, lightly beaten
  • 2 cups breadcrumbs, plus 2 T. ground flaxseed meal (optional)
  • coconut oil for sauteing

Instructions

  1.  Scrub the potatoes and cook them in a large pot of salted boiling water for 20+ minutes, until tender and ready to mash.  The original recipe calls for the potatoes to be peeled. If you feel compelled to peel your potatoes, go for it, but I see no reason to peel off the nutrients!
    ~Meanwhile~
    Steam the broccoli for approximately 4-5 minutes, until it turns bright green.  (Don’t overdo it)  Chop the steamed broccoli into small pieces.   Saute the onion and garlic in the butter for about 2 minutes. Add the carrot and continue for another minute or so.
  2. Drain the potatoes, mash them, and then mix in the cheese.  Add the broccoli and onion-carrot mixture and combine.  Season with salt and pepper to taste.
  3. Form into burgers.  You should have 12.  At this point, my burgers went in the fridge for later and I began making the vinaigrette.  I will continue with the croquette recipe, though, for continuity’s sake.
  4. Put your flour mixture, beaten eggs, and breadcrumb mixture in three separate bowls and create an assembly line.
  5.                                  
  6. Coat each croquette with seasoned flour, dip in the egg, then the bread crumbs, back in the egg, and then a final coating of bread crumbs.  Saute in the coconut oil until golden brown.

 

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: main meal
  • Cuisine: American

Nutrition

  • Serving Size: 1 pattie
  • Calories: 130
  • Sugar: 1.4g
  • Sodium: 145mg
  • Fat: 5.25g
  • Carbohydrates: 16.5g
  • Protein: 5.9g