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Potato croquettes

Nutrient content per potato croquette: Calories 26 kcal Carbs 5 g Fat 0,5 g Protein 1 g

Fun facts

Health benefits of potato: * Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids. These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer. * Potatoes contain a special type of starch known as resistant starch. This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut. Research has linked resistant starch to many health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control. * Aside from being nutritious, potatoes are also incredibly filling. In one study, 11 people were fed 38 common foods and asked to rate foods based on how filling they were. Potatoes received the highest fullness rating of them all. In fact, potatoes were rated as being seven times more filling than croissants, which were ranked as the least filling food item.

Recipe 25 small potato croquettes Ingredients: 2 fresh potatoes 4 tablespoons corn 57 g of rice 3 tablespoons cooked beets 3 tablespoons breadcrumbs 2 tablespoons chickpeas 1 tablespoon nutritional yeast 1 tablespoon oil 1 teaspoon lemon pepper 1/2 teaspoon salt Preparation: If you accidentally have a couple of boiled potatoes and rice in the fridge, you can skip this part. To start, boil the potatoes and rice. Rinse the rice under water through a sieve until the dripping water becomes clear. Then add the rice to the pot and cover with 3 cm of water. Bring to the boil, then reduce the heat to a low temperature. Cover the pot with a lid and cook for 20 minutes. After that, the rice should be soft and the water absorbed. At the same time place the potatoes in another pot. Add half a liter of water. Bring the water to a boil and cook the potatoes for 15-20 minutes.

Place the cooked rice and potatoes in the food processor. Add corn, chickpeas, beets, yeast, salt and lemon pepper. Puree for 2 minutes. The mixture should remain slightly thicker than the hummus. Pour the mixture into a separate bowl. Add breadcrumbs to the mixture. Heat the pan on the stove and pour the oil. When the oil is hot, wet your hands and make small potato croquettes. Place the potato croquettes on a pan. Fry on one side for 5 minutes and then turn the potato croquettes over. Fry on the other side for 5 minutes.

Bake the potato croquettes on a pan until the whole mixture is gone. Serve with fresh salad. Potato croquettes are pleasantly crispy on the top and soft on the inside. Bon Appetit!


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   © 2019 Spice the Spirit|Kariina Kuningas