One of the favorite foods of the Spanish are croquettes. Can we say that it is the star tapa of the bars? The problem is that when we delve into a healthy diet, its consumption must be almost eliminated from our diet. For this reason, we bring you a totally healthy chicken croquettes recipe.
The amount of fat provided by traditional croquettes does nothing to help maintain or lose weight. Whether it's because of the béchamel, its filling or the frying, the croquettes become a very occasional treat. This time we bring you a fitness version, just as delicious and baked! Yes, it is possible to cook them without the need to fry them. Also, in this recipe you will see that all the ingredients are practically natural and do not come from any process.
Traditionally the croquettes are fried but with this recipe they are simply baked. The plus side is that we don't have to clean up a greasy mess and the wasa bread still gives the croquettes a crispy coating.
Oven Benefits
Cooking croquettes in the oven is healthier than frying them in a pan. Baking uses dry heat, and the process of using dry heat ensures that a good amount of nutrients are retained. When vitamins are retained by dry heat, many of the nutrients that are essential to the body are also retained. In addition, another advantage is that it uses very little oil, which allows the conservation of fat-soluble vitamins.
On the other hand, the baked chicken croquettes will have a more appetizing appearance than those fried in a frying pan or deep fryer. The aroma, appearance and taste will increase the appetite. We cannot deny that our senses are stimulated when they see appetizing food.
Returning to nutritional values, it is known that baked goods are low fat. Unlike fried croquettes, baked ones do not require as much oil during the baking process, since the closed environment prevents heat from escaping. The heat used in baking helps burn the natural fat within the food.
It could be said that these fitness croquettes help control weight. Since almost no oil is needed during the cooking process of baked goods, the natural fat in the food is released by dry heat. However, this should not give us carte blanche to eat chicken nuggets every day. It is important to know how to enjoy these types of recipes, without abusing or exceeding their consumption.
We must also bear in mind that cooking croquettes in an oven can take longer than frying them. This is why many people opt for an air fryer. Now we just need to decide what type of cooking we prefer for this healthy recipe.
Tips
This dish is best if we start cooking it the day before we put it in the oven. After the dough has cooled but is still warm, we will knead with our hands for about 8 to 10 minutes, until smooth.
It is recommended that before breading with the eggs and breadcrumbs, we inspect the chicken kibble for cracks, which can cause the kibble to split while frying. We will rub any cracks or openings with our finger to seal.
To season the fitness breadcrumbs, we will add approximately 1/4 teaspoon of salt and 1/8 teaspoon of pepper for each cup of breadcrumbs.
fitness breadcrumbs
We will make the "breadcrumbs" by crushing the Wasa wholemeal bread toasts that are sold in Mercadona or Lidl. They are very easy to find and provide much more fiber than any other batter.
As for the dough, you decide if you want to find more or less pieces of potato and chicken. Make them thinking about your tastes, you can even substitute the chicken for another meat or fish. Also add the spices that you like the most, we have opted for garlic powder and Himalayan salt.
The important thing is that we do not use béchamel or add extra calories by frying them in oil. What do you think of the idea of cooking them in the oven?
Storage
Can you make chicken croquettes with in advance? Yes, the chicken mixture can be stored in the refrigerator in an airtight container for 2-3 days before frying.
Can they freeze chicken croquettes? Also, these kibbles are great for freezing and storing. We will simply follow the instructions in the chicken croquettes recipe and let them cool completely. Once completely cool, place them on a baking sheet to freeze individually for about 15-20 minutes. Once they are hard and slightly frozen, we will put them in a freezer bag or an airtight container to store them for up to a month.
To heat the chicken croquettes, it is very simple. When we're ready to reheat, we'll place the chicken nuggets back in the oven or microwave until heated through. It will only take a few minutes to heat them since they are smaller.
How to serve them?
We may like to eat fitness croquettes on their own or serve them with a creamy mushroom sauce as an appetizer or main course.
If we want to serve them as part of a larger meal, they will work wonderfully with a simple salad or some roasted vegetables. It is recommended to choose a fresh and bright accompaniment to offset the breaded croquettes. They would also be nice to serve as appetizers at a party with or without the cream sauce on the side.
What we like most about fitness chicken croquettes is that they can be eaten at any time of the day, and can be served as an appetizer or even as a main dish. As you would do with the best Spanish tapas, we can serve them at lunch or dinner with some fries in an air fryer, or even with patatas a lo pobre.
We can copy other traditional side ideas, and serve these chicken croquettes together with a little garlic cream sauce, barbecue, honey mustard or ketchup without added sugars.
