Cauliflower and Potato Croquettes
(3 votes)
(3 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
400
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 92.3 μg | (154 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 181 μg | (60 %) | ||
| Pantothenic acid | 3.8 mg | (63 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 189 mg | (199 %) | ||
| Potassium | 1,319 mg | (33 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 10.7 g | |||
| Uric acid | 164 mg | |||
| Cholesterol | 203 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Cauliflower
- 6 Boiled potatoes (day-old)
- 3 eggs
- salt
- freshly ground pepper
- freshly grated Nutmeg
- 5 Tbsps breadcrumbs
- 4 Tbsps clarified butter
- several lemons
- parsley
Preparation steps
1.
Rinse, trim, and quarter the cauliflower. Separate the cauliflower int florets. Cook the florets in boiling salted water for 15 minutes. Drain the cauliflower and set aside. Peel the potato and pass through a press.
2.
Knead the cauliflower, potato, and egg together. If the mixture is too soft, add a little flour. Season the mixture with salt, pepper, and nutmeg, and knead until combined. Form the mixture into 12 cakes, and coat with the breadcrumbs.
3.
Heat the butter over medium heat. Cook the cakes until golden brown on each side, about 5 minutes. Remove from the pan, and transfer to plates. Garnish with the lemon slices and the parsley, and serve.
