Potato & Cauliflower Croquettes

Potato & Cauliflower Croquettes

This potato and cauliflower croquettes recipe is perfect for entertaining, serving as a side to meat or chicken, or for kids lunch boxes.

CAL P/SERVE
93
kJ P/SERVE
389
FAT P/SERVE
2.2g
CARBS P/SERVE
12.7g
PROTEIN P/SERVE
3.9g
SUGAR P/SERVE
1.1g
SODIUM P/SERVE
71g
FAT
%
1.7%
ENERGY RDI%
4.4%

These croquettes are particularly tasty when served with sweet chilli sauce or aioli.

Ingredients

Croquettes

  • 1 kg Potato (approx. 3-4 large)
  • 1 (700g) cauliflower, cut into florets
  • 2 spring onions (aka scallions), sliced
  • 2 tbsp freshly grated parmesan cheese
  • Sprinkle Nutmeg
  • Sprinkle garlic powder
  • Sprinkle Smoked Paprika
  • S & P to taste
  • 1 cup panko breadcrumbs (may need extra if too moist)

Crumbing Ingredients

  • 1 cup Panko Breadcrumbs
  • ½ cup flour
  • 1 egg
  • 1 tbsp cooking spray

Method

  1. Cut potato into chunks, place into large steamer.  Cut cauli into florets and also place into the large steamer.  Steam both together until softened.  Take off heat, drain in a strainer and leave until cooled.
  2. Once cooled place in mixer or mash together with the other ingredients except the breadcrumbs and spring onions. (We used our Kitchen Aid Mixer to mash and mix together.)  Stop mixing if using an electronic mixer and with a wooden spoon gently mix in the spring onions and breadcrumbs.  If mixture is too sloppy add more breadcrumbs.  They need to be able to keep their shape.
  3. Set up your crumbing station.  Flour on a plate, 1 egg mixed with ¼ cup cold water, then the breadcrumbs on another plate.
  4. With your hands grab a handful of the potato mixture and on a board roll into a log evenly, be careful as they will be delicate.  When rolled dip into flour, then roll into egg mix and then the breadcrumbs.  Repeat the process until all done.
  5. On a large oven tray lined with baking paper set them all out and place in fridge (overnight preferred) to become cold.
  6. When ready preheat oven 200C Fan Forced (400F Fan Forced).
  7. Spray prior all on the tray with cooking spray and bake for 30 mins. At the 15 min mark turn all over, spray the underside and cook for the remaining 15 mins.
  8. Serve with Garlic Aioli and Sweet Chilli sauce.

Nutrition Table

Servings: 16 Serving size:123g
Average Serve Average 100g
Energy 389 kJ 316 kJ
  93 Cal 75 Cal
Protein 3.9 g 3.1 g
Fat, total 2.2 g 1.8 g
- Saturated 0.7 g 0.5 g
Carbohydrate 12.7 g 10.3 g
- Sugars 1.1 g 0.9 g
Sodium 71 mg 57 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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