Discover how to make the perfect homemade croquetas with this easy-to-follow recipe. These crispy fried croquettes are filled with a creamy béchamel sauce and your choice of savory ham, tender chicken, or fresh seafood. Perfect as appetizers or snacks, this recipe guarantees a delightful, golden-brown exterior with a rich, flavorful filling. Follow our step-by-step guide to create these delicious Spanish-inspired treats that will impress your family and friends.

Ingredients:

- For the Béchamel Sauce:

 - 4 tablespoons unsalted butter

 - 1/4 cup all-purpose flour

 - 2 cups milk

 - Salt and pepper to taste

 - A pinch of nutmeg (optional)

- For the Filling:

 - 1 cup cooked ham, diced

 - 1 cup cooked chicken, shredded (or seafood of choice)

 - 1 small onion, finely chopped

 - 2 tablespoons olive oil

- For Coating:

 - 1 cup all-purpose flour

 - 2 large eggs, beaten

 - 2 cups breadcrumbs

 - Vegetable oil for frying

Instructions:

Prepare the Béchamel Sauce:

  - In a medium saucepan, melt the butter over medium heat.

  - Stir in the flour and cook for about 2 minutes, stirring constantly, to create a roux.

  - Gradually add the milk, whisking continuously to avoid lumps.

  - Continue cooking and whisking until the sauce thickens and becomes smooth. Season with salt, pepper, and nutmeg if using. Set aside to cool.

Prepare the Filling:

  - Heat olive oil in a skillet over medium heat. Add the chopped onion and cook until softened.

  - Add the diced ham and cook for a few minutes. If using chicken or seafood, add it now and cook until fully heated through.

  - Mix the cooked filling into the cooled béchamel sauce. Stir until well combined. Allow the mixture to cool completely.

Shape the Croquetas:

  - Once the mixture is cool, scoop out tablespoon-sized portions and roll them into small logs or balls.

  - Set up a breading station: place flour, beaten eggs, and breadcrumbs in separate shallow dishes.

  - Roll each croqueta in flour, then dip into the beaten eggs, and finally coat with breadcrumbs.

Fry the Croquetas:

  - Heat vegetable oil in a large skillet or deep fryer to 350°F (175°C).

  - Fry the croquetas in batches, turning them occasionally, until golden brown and crispy, about 3-4 minutes.

  - Remove with a slotted spoon and drain on paper towels.

Serve:

  - Serve the croquetas hot with your favorite dipping sauces or as a part of a tapas spread.

Enjoy your homemade croquetas with a perfect blend of creamy béchamel and savory filling!

Nutritional Value

Béchamel Sauce

Unsalted Butter (4 tablespoons)

  - Calories: 400

  - Fat: 44g (Saturated Fat: 28g)

  - Cholesterol: 120mg

Benefits: Butter provides vitamin A, which supports eye health and immune function. However, it's high in saturated fats, which should be consumed in moderation.

All-Purpose Flour (1/4 cup)

  - Calories: 110

  - Carbohydrates: 23g

  - Protein: 3g

  - Fiber: 1g

Benefits: Flour is a good source of energy and provides some B vitamins. It is often enriched with additional nutrients like iron and folic acid.

Milk (2 cups)

  - Calories: 300 (whole milk)

  - Protein: 16g

  - Fat: 16g (Saturated Fat: 10g)

  - Calcium: 600mg

Benefits: Milk is an excellent source of calcium and vitamin D, which are essential for bone health. It also provides protein and other vital nutrients.

Salt and Pepper

Benefits: Salt should be used in moderation to avoid high sodium intake, which can contribute to hypertension. Pepper adds flavor without significant calories or nutritional value.

Nutmeg (optional)

  - Calories: 6 (per teaspoon)

Benefits: Nutmeg contains antioxidants and can have anti-inflammatory properties. It also adds flavor without adding significant calories.

Filling

Cooked Ham (1 cup, diced)

  - Calories: 150

  - Protein: 15g

  - Fat: 10g (Saturated Fat: 3g)

  - Sodium: 800mg

Benefits: Ham is a good source of protein and certain B vitamins but is high in sodium and saturated fat.

Cooked Chicken (1 cup, shredded)

  - Calories: 240

  - Protein: 40g

  - Fat: 8g (Saturated Fat: 2g)

Benefits: Chicken is a lean protein source and provides essential amino acids, vitamins, and minerals like niacin and vitamin B6.

Onion (1 small, finely chopped)

  - Calories: 45

  - Carbohydrates: 11g

  - Fiber: 1g

Benefits: Onions contain antioxidants, vitamins, and minerals. They have anti-inflammatory properties and can aid in digestive health.

Olive Oil (2 tablespoons)

  - Calories: 240

  - Fat: 28g (Monounsaturated Fat: 20g)

Benefits: Olive oil is a good source of healthy fats and antioxidants. It can help reduce inflammation and support heart health.

Coating

All-Purpose Flour (1 cup)

  - Calories: 440

  - Carbohydrates: 92g

  - Protein: 12g

  - Fiber: 3g

Benefits: Similar to the flour used in the Béchamel Sauce, it provides energy and essential nutrients when enriched.

Large Eggs (2, beaten)

  - Calories: 140

  - Protein: 12g

  - Fat: 10g (Saturated Fat: 3g)

  - Cholesterol: 370mg

Benefits: Eggs are an excellent source of protein, vitamins A, D, E, and B12, and essential minerals like selenium and choline.

Breadcrumbs (2 cups)

  - Calories: 400

  - Carbohydrates: 72g

  - Protein: 10g

  - Fiber: 4g

Benefits: Breadcrumbs provide energy and some fiber. Whole wheat breadcrumbs offer additional nutrients and fiber compared to white breadcrumbs.

Vegetable Oil (for frying)

  - Calories: Varies (depends on amount used and absorption)

  - Fat: High in fat (type depends on the oil used)

Benefits: Vegetable oil provides energy but is high in fat. Using oils like olive or canola can provide healthier fats compared to others.

Incorporating these ingredients provides a balance of protein, fats, and carbohydrates, along with vitamins and minerals. However, it's important to manage portions and consider overall dietary balance, especially with high-fat or high-sodium ingredients.