This recipe has Fat (total lipid) as 166% and Sodium as 88.8% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 6.0% of RDA
• Calories: 64.6% of RDA
• Carbs: 15.6% of RDA
• Fat (total lipid): 166% of RDA
• Fiber: 18.5% of RDA
• Fructose: 8.8% of RDA
• Protein: 35.8% of RDA
• Sodium: 88.8% of RDA
• Sugar: 26.5% of RDA
• Vitamin A (IU): 53.6% of RDA
• Vitamin B6: 37.9% of RDA
• Vitamin C: 19.7% of RDA
• Iron: 11.2% of RDA
• Magnesium: 23.0% of RDA
• Manganese: 8.1% of RDA
• Niacin: 30.3% of RDA
• Potassium: 23.8% of RDA
• Zinc: 20.1% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
PREPARING THE POTATOES
1.
Peel and dice the potatoes.
2.
Add the potatoes to a pot and fill with enough water to cover all of the potatoes. Add a few pinches of salt to the water.
3.
Bring the water to a boil and then reduce heat to medium-high. Cook the potatoes for 10-15 minutes, or until tender when poked.
PREPARING THE SAUCE
4.
While the potatoes are cooking, prepare the spicy sauce.
5.
In a saucepan over low heat, warm the olive oil.
6.
Add the red onion, cumin, cayenne, and 1⁄2 teaspoon salt and sauté until the onions start to caramelize, about 8 minutes.
7.
Stir in 1 clove minced garlic and habanero chile and sauté for 2 minutes more.
8.
Add the tomato paste, tomato sauce, vinegar, and water. Mix well, and simmer until it starts to thicken, about 5 to 7 minutes.
9.
Transfer all the ingredients to an upright blender, add the white pepper, and puree until almost smooth but not extremely smooth. Season with additional salt to taste.
PREPARING THE CROQUETTE FILLING
10.
When the potatoes are done, drain them and place them into a large bowl. Add the heavy cream and butter and mash until they are smooth. Place in the freezer for 5 minutes to cool them down.
11.
Combine the cooled mashed potatoes, onion, 1 clove of minced garlic, parmesan cheese, salt and pepper in a large bowl and mix till well combined.
12.
Set up three deep bowls: one for the egg, one for the panko and one for the flour.
13.
Form mash potato mixture into desired size balls.
FRYING THE CROQUETTES
14.
Add the high heat oil to a small deep saucepan and heat it until it reaches 350 degrees. Adjust the temperature so that it remains between 350-375 degrees.
15.
Dip each ball first in flour, then in egg, then in the panko.
16.
Add croquettes to the hot oil 3 at a time. Cook for 2 minutes, or until light brown.
17.
Remove with a slotted spoon and place on a cooling rack or a paper towel lined plate. Continue to cook remaining croquettes, making sure the oil returns to 350 degrees between batches.
18.
Serve with the spicy sauce for dipping.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1293
Protein 40.2 g
Carbohydrates 43.0 g
Iron 2.12 mg
Fiber 5.18 g
Calcium 59.8 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
