Curried Pea & Potato Croquettes
Curry powder gives this pea and potato croquette recipe Indian flair. Serve these healthy pea and potato croquettes and zesty tomato sauce with sauteed spinach.
From EatingWell: January/February 2013
Yield: 4 servings, 2 croquettes & 1/2 cup sauce each
Active Time: 45 minutes
Total Time: 45 minutes
- 2 12-ounce russet potatoes
- 2 teaspoons canola oil plus 2 tablespoons, divided
- 1 small onion, chopped
- 1 tablespoon curry powder plus 1 teaspoon, divided
- 1 teaspoon mustard seeds
- 1 14-ounce can stewed tomatoes
- 2 cups frozen peas, thawed, divided
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 2 large eggs
- 1 cup coarse dry whole-wheat breadcrumbs (see Tip)
- Pierce potatoes all over with a fork. Wrap in parchment or wax paper and microwave on High until soft, 8 to 10 minutes.
- Meanwhile, heat 2 teaspoons oil in a small saucepan over medium-high heat. Add onion, 1 tablespoon curry powder and mustard seeds; cook, stirring, until fragrant, 1 to 2 minutes. Add tomatoes; bring to a boil. Reduce to a simmer and cook, stirring occasionally, until onion is tender, 10 minutes. Stir in 1/2 cup peas, cover; remove from heat.
- When the potatoes are cool enough to handle, cut into chunks and transfer to a large bowl. Add the remaining 1 1/2 cups peas and 1 teaspoon curry powder, garlic, salt and pepper; mash with a potato masher to the consistency of chunky mashed potatoes. Form into 8 croquettes (scant 1/2 cup each), 2 inches wide and 3 to 4 inches long.
- Beat eggs in a shallow dish. Place breadcrumbs in another dish. Dip each croquette in the egg and then coat with the breadcrumbs.
- Heat 1 tablespoon of the remaining oil in a large nonstick skillet over medium heat. Cook the croquettes until browned on the bottom, 4 to 5 minutes. Gently flip, drizzle the remaining 1 tablespoon oil around the sides and shake the pan to distribute the oil. Cook until the second side is browned, about 4 minutes. Serve with the sauce.
- Tip: To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
- Form a Croquette: Combine peas with starchy russet potatoes and gently cup in your hands to form football-shaped patties for pan-frying.
Nutrition Per serving:
420 calories; 13 g fat (2 g sat, 7 g mono); 93 mg cholesterol; 64 g carbohydrates; 0 g added sugars; 15 g protein; 9 g fiber; 651 mg sodium; 1116 mg potassium.
Nutrition Bonus: Vitamin C (54% daily value), Vitamin A (35% dv), Iron & Potassium (32% dv).
4 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 1/2 vegetable, 1/2 medium-fat meat, 2 fat