Croquetas de Jamón

Croquetas de Jamón are delightful Spanish ham croquettes that are crispy on the outside and creamy on the inside. This healthier version uses whole grain flour and olive oil, making it a delicious yet nutritious lunch option.

Ingredients

• Cooked ham - 100 grams, finely chopped
• Whole wheat flour - 50 grams
• Olive oil - 2 tablespoons
• Onion - 1 small, finely chopped
• Milk - 200 ml, low-fat
• Egg - 1, beaten
• Breadcrumbs - 50 grams, whole grain
• Nutmeg - 1/4 teaspoon
• Salt - to taste
• Black pepper - to taste
• Parsley - 1 tablespoon, finely chopped

Steps

1. In a medium saucepan, heat 1 tablespoon of olive oil over medium heat and sauté the chopped onion until translucent, about 5 minutes.
2. Add the whole wheat flour and stir for about 2 minutes to form a roux, then gradually whisk in the low-fat milk, stirring continuously until thickened.
3. Stir in the chopped ham, nutmeg, salt, black pepper, and chopped parsley. Mix well and cook for another 2 minutes.
4. Remove from heat, transfer the mixture to a bowl, and let it cool for at least 30 minutes.
5. Once cooled, form the mixture into small cylindrical shapes (about 5 cm long).
6. Dredge each croquette in the beaten egg and then coat with whole grain breadcrumbs.
7. In a frying pan, heat the remaining 1 tablespoon of olive oil over medium heat. Fry the croquettes until golden brown on all sides, about 3-4 minutes per side.
8. Remove from the pan and place on a paper towel to drain excess oil before serving.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein from the ham and egg, supporting muscle maintenance.
• Using whole wheat flour adds fiber, aiding in digestion and promoting satiety.

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