Quinoa and Potato Croquettes - 7 pts

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Quinoa and Potato Croquettes - 7 pts

 

Recipe By :Cooking Light, NOVEMBER 2002

Serving Size : 5 Preparation Time :0:00

Categories : LowFat (Less than 25%) Veggie

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 baking potato -- (10-ounce)

2 cups water

1 cup uncooked quinoa -- rinsed

1/2 teaspoon salt

4 teaspoons vegetable oil -- divided

1/2 cup thinly sliced green onions

1/3 cup chopped fresh cilantro

1 jalapeño pepper -- seeded and finely chopped

1 teaspoon ground cumin

1/2 teaspoon dried oregano

1/2 teaspoon freshly ground black pepper

2 garlic cloves -- minced

1/2 cup 1% low-fat cottage cheese -- drained

3 tablespoons grated extra-sharp cheddar cheese

1 large egg -- lightly beaten

1 cup panko -- (Japanese breadcrumbs)

 

Pierce potato with a fork; place on paper towels in microwave oven. Microwave at

high 5 minutes or until fork pierces potato easily, turning potato after 3

minutes. Wrap in a towel; let stand 5 minutes. Peel and mash potato.

 

Bring 2 cups water to a boil in a saucepan; add quinoa and salt. Cook 15

minutes; drain.

 

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add

onions, cilantro, and jalapeño; sauté 1 minute. Add cumin, oregano, black

pepper, and garlic; sauté 1 minute. Combine potato, quinoa, onion mixture,

cottage cheese, and cheddar cheese in a bowl, stirring well. Let stand 5

minutes; stir in egg.

 

Shape potato mixture into 10 patties. Carefully dredge each patty in panko.

Place on a baking sheet. Cover and chill 10 minutes.

 

Heat 1 1/2 teaspoons oil in skillet over medium heat. Add 5 patties to pan; cook

2 minutes on each side or until golden brown. Keep warm. Repeat procedure with

remaining oil and patties.

 

Yield: 5 servings (serving size: 2 croquettes)

 

CALORIES 346 (23% from fat); FAT 8.9g (sat 1.9g,mono 1.8g,poly 3.1g); PROTEIN

13g; CHOLESTEROL 48mg; CALCIUM 85mg; SODIUM 450mg; FIBER 4.1g; IRON 3.8mg;

CARBOHYDRATE 53.6g

 

Description:

" 7 pts "

S(Formatted by Chupa Babi):

" 01.24.08 "

Yield:

" 10 croquettes "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 289 Calories; 9g Fat (27.1% calories from

fat); 12g Protein; 41g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 395mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat.

 

NOTES : Serve this meatless main dish with coleslaw. Top with dollops of salsa

and sour cream. If you can't find panko, use fresh breadcrumbs instead.

 

 

 

Nutr. Assoc. : 0 0 4673 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

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