The croquette is a firm favourite all over the world, but did you know your average croquette is packed full of fat and processed carbohydrates?
Our easy, grain-free version is baked to minimise fat content and uses coconut flour in place of wheat flour, so you can enjoy this delicious snack guilt-free! And the bonus? It’s Paleo friendly!
- Servings
- 15
Ingredients
- 2 tsp. Coconut Oil
- 60 g Butter
- 40 g Coconut Flour
- 500 ml Hot Milk
- 100 g Cured Spanish Ham (Diced)
- 1/2 Small White Onion (Diced)
- Pinch Grated Nutmeg
- Pinch Black Pepper
- 2 Beaten Egg Whites
- 50 g Grated Hard Cheese
- 50 g Almonds
- 1 tbsp Coconut Flour
Instructions
Melt the oil and butter in a non-stick saucepan on a medium heat. Add the onion and sauté for around 2 minutes until they begin to sweat, then add the ham and cook for a further minute.
Turn the heat to low and slowly stir in the coconut flour and continue to stir for 3-4 minutes.
Remove from the heat and gradually add the hot milk, stirring continuously. Place the pan back onto the heat and stir for further 6-8 minutes until the béchamel has begun to thicken.
If using cheese, stir it in now along with the black pepper and nutmeg. Remove the béchamel from the heat and pour into a bowl. Allow to cool, cover with cling film and chill the mixture in the fridge for at least 2 hours.
While waiting, make the breadcrumbs by mixing all breadcrumb ingredients together.
Once the béchamel has chilled, put a little flour onto your hands and roll spoonfuls of the mixture into cylinders. Dip each into the beaten egg and roll in breadcrumbs.
Spray or lightly drizzle each croquette with a little olive oil, then place onto a lined baking tray and bake at 180°C for 15-20 minutes, turning a few times to ensure each side crisps up.
Serve with your choice of dip and enjoy!
Nutritional info per serving:
| Calories | 105 |
|---|---|
| Total Carbohydrates | 9g |
| Protein | 5g |
Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.
Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.
Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.
In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.
