Heart-Healthy Beef Croquette

Indulge in the guilt-free comfort of Heart-Healthy Beef Croquettes—an oven-baked twist on a classic favorite that prioritizes both flavor and wellness. Made with lean ground beef, nutrient-packed vegetables like carrots and green peas, and whole wheat breadcrumbs for a boost of fiber, these croquettes are crisp on the outside and tender on the inside. Egg whites and unsweetened almond milk keep the dish light, while the use of fresh parsley and garlic elevates the flavor. Perfectly browned in a skillet with just a touch of olive oil before finishing in the oven, these savory bites are an excellent choice for those seeking a wholesome, protein-packed meal. Quick to prepare and versatile, they pair beautifully with a fresh green salad or your favorite dipping sauce. Whether you're meal-prepping or serving a nutritious family dinner, this heart-smart recipe is sure to satisfy!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 g lean ground beef
• 100 g whole wheat breadcrumbs
• 2 large egg whites
• 60 ml unsweetened almond milk
• 1 medium, finely chopped onion
• 2 cloves, minced garlic
• 1 small, grated carrot
• 50 g, thawed if frozen green peas
• 2 tbsp, fresh, chopped parsley
• 2 tbsp olive oil
• 0.5 tsp black pepper
• 0.5 tsp salt
• 50 g whole wheat flour

Directions

Step 1

Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.

Step 2

In a large bowl, combine the lean ground beef, finely chopped onion, minced garlic, grated carrot, green peas, chopped parsley, 50g of whole wheat breadcrumbs, black pepper, and salt. Mix well until all ingredients are thoroughly combined.

Step 3

In a separate shallow bowl, beat the egg whites and almond milk together to create an egg wash.

Step 4

Place the remaining whole wheat breadcrumbs in another shallow dish.

Step 5

Form the beef mixture into small patties, about 2 tablespoons each, and shape into croquettes.

Step 6

Roll each croquette in the flour, then dip into the egg wash, and coat with whole wheat breadcrumbs. Ensure each croquette is evenly covered.

Step 7

Heat olive oil in a large non-stick skillet over medium heat. Sauté the croquettes in batches, if necessary, for about 2-3 minutes on each side until they are golden brown. Transfer them to the prepared baking sheet.

Step 8

Bake the croquettes in the preheated oven for 15 minutes, until they are fully cooked through and firm.

Step 9

Serve warm, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	1073.5 grams (1073.5g)

Amount per serving	% Daily Value*
Calories	1730

Total Fat 71.10g	91%
Saturated Fat 21.30g	107%
Polyunsaturated Fat 2.90g
Cholesterol 310mg	103%
Sodium 2373mg	103%
Total Carbohydrate 134.20g	49%
Dietary Fiber 23.30g	83%
Total Sugars 15.80g
Protein 136.00g	272%

Vitamin D 22IU	112%
Calcium 282mg	22%
Iron 22mg	119%
Potassium 1167mg	25%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.2%

Protein: 31.6%

Carbs: 31.2%