Broccoli croquettes are a delightful addition to any meal, offering a burst of flavor and nutrition in every bite. This recipe provides a tantalizing twist to traditional croquettes, infusing them with the goodness of broccoli and a perfect blend of herbs and spices. Not only are these croquettes delicious, but they are also suitable for those following the W-W program, allowing you to indulge without guilt.
Ingredients:
- 2 cups finely chopped broccoli
- 1/2 cup grated low-fat cheese
- 1/4 cup whole wheat breadcrumbs
- 2 tablespoons chopped fresh parsley
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon paprika
- Salt and pepper to taste
- 2 eggs, beaten
- Cooking spray
Instructions:
- Prepare the Broccoli: Start by steaming or boiling the broccoli until tender. Once cooked, drain any excess water and allow the broccoli to cool slightly.
- Combine Ingredients: In a large mixing bowl, combine the cooked broccoli, grated cheese, breadcrumbs, chopped parsley, garlic powder, onion powder, paprika, salt, and pepper. Mix well until all ingredients are evenly distributed.
- Form Croquettes: Using your hands, shape the broccoli mixture into small croquettes or patties. Ensure they are compact and hold their shape.
- Coat with Egg: Dip each croquette into the beaten eggs, ensuring they are fully coated on all sides.
- Coat with Breadcrumbs: Roll the coated croquettes in breadcrumbs until they are evenly covered. This will give them a crispy outer layer when cooked.
- Cooking: Preheat your oven to 375°F (190°C). Place the coated croquettes on a baking sheet lined with parchment paper or lightly greased with cooking spray. Bake for 20-25 minutes or until golden brown and crispy.
- Serve: Once cooked, remove the broccoli croquettes from the oven and allow them to cool slightly before serving. They can be enjoyed on their own as a snack, served as a side dish, or even as a main course with a side salad.
Nutritional Information:
- Serving Size: 2 croquettes
- Calories: 120
- Total Fat: 5g
- Saturated Fat: 2g
- Cholesterol: 75mg
- Sodium: 200mg
- Total Carbohydrates: 12g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 8g
W-W SmartPoints: Each serving of 2 broccoli croquettes is 3 SmartPoints on the W-W program.
Conclusion: These W-W broccoli croquettes are not only delicious but also nutritious, providing a perfect balance of flavors and textures. Whether you’re looking for a healthy snack, a flavorful side dish, or a satisfying main course, these croquettes are sure to please. Plus, with just 3 SmartPoints per serving, you can enjoy them guilt-free as part of your W-W journey. Give this recipe a try and elevate your meals with these tasty broccoli croquettes!