Discover a culinary gem that transforms humble ingredients into an extraordinary meal. These manioc croquettes are a perfect blend of comfort and nutrition, offering a delightful twist on traditional comfort food that will tantalize your taste buds and nourish your body.
Ingredients
- 500g / 1.1 lbs cooked and mashed cassava (manioc)
- 200g / 7 oz lean ground meat
- ½ cup cooked and finely chopped broccoli
- 1 garlic clove, minced
- 1 tablespoon grated onion
- Salt, black pepper, and parsley to taste
- 1 egg (optional, for binding)
- Oat flour (if needed)
- Olive oil for greasing
Step-by-Step Instructions
1. Prepare the Filling
- Heat olive oil in a pan
- Sauté minced garlic and grated onion
- Add ground meat, season with salt and pepper
- Cook until liquid evaporates
- Mix in chopped broccoli
- Set aside to cool
2. Create the Manioc Dough
- Mix mashed cassava with egg and chopped parsley
- Add oat flour if the mixture is too soft
- Knead until the dough is easily shapeable
3. Form the Croquettes
- Take approximately 70g (2.5 oz) of dough
- Flatten in your palm
- Place 1 teaspoon of filling in the center
- Close and shape into a ball or small turnover
4. Baking
- Preheat oven to 200°C (392°F)
- Grease a baking sheet
- Arrange croquettes on the sheet
- Lightly spray with olive oil
- Bake for 20-25 minutes
- Flip halfway through
- Bake until golden brown
Cooking Details
- Preparation Time: 30 minutes
- Cooking Time: 25 minutes
- Servings: 4-6 people
Nutritional Highlights
- High in Complex Carbohydrates from manioc
- Protein-Rich from lean ground meat
- Fiber and Vitamins from broccoli
Why These Manioc Croquettes Are Extraordinary
These croquettes are more than just a meal – they’re a nutritional powerhouse that offers:
- Gluten-free alternative to traditional croquettes
- Balanced nutrition in every bite
- Kid-friendly and adult-approved
- Easy to customize
- Great for meal prep or quick dinners
Perfect for those seeking a healthy, delicious, and unique dish that breaks away from ordinary recipes. Enjoy the perfect combination of crispy exterior and flavorful, nutritious filling!