Goan beef croquettes don’t need to be high in fat!
This is the low calorie beef croquette recipe from my cookbook ‘The Curry Guy Light’. Cooking in less oil is slightly more difficult but the flavour is just as good. Of course, if you are not on a low fat diet, you can cook these in more oil. That’s totally up to you.
About these light beef croquettes
These croquettes are so fall-apart-tender you could eat them without teeth! They are delicious served simply with the coriander and mint chutney on page 132 or with a hot sauce of your choice. The meat is cooked before forming it into croquettes, so all you need to do is heat them up and brown them in a pan. Croquettes are usually pan fried, but you can bake them if you prefer, which requires less attention. I’m pretty sure you’ll be happy with the result.
Make these beef croquettes your own…
Althoug these beef croquettes are from my cookbook ‘The Curry Guy Light’, they don’t have to be light! You can cook them in more oil if that you like!
Also, feel free to adjust the spicing! If you like more chilli powder or another spice, Go for it!
All of the work to make these delicious beef croquettes can be done a couple of days before serving. The flavours actually develop so it is worth doing if you don’t want to prepare and cook them on the same day.
Just cook the meat, blend it with the other ingredients and store in the fridge until ready to cook.
- Cooking spray, as required
- 1 medium onion, finely chopped 1–3 green bird’s eye chillies,
- finely chopped
- 1 medium tomato, diced
- 1 tbsp garlic and ginger paste 500g (1lb 2oz) lean ground beef 1 tsp ground black pepper
- 1⁄2 tsp turmeric powder
- 1⁄2 tbsp garam masala
- 1⁄2 tsp chilli powder
- 1⁄2 tsp salt
- 1 egg, beaten
- 10g (1⁄4oz) chopped coriander (cilantro)
- 25g (1⁄4 cup) breadcrumbs
- 1 tbsp rapeseed (canola) oil or cooking spray
- 85g (1⁄2 cup) coarse semolina
- Flaky sea salt, to taste
- Spray a frying pan – preferably non-stick – with cooking spray and place over a medium heat. Fry the onion for 2 minutes, then stir in the chillies, tomato, and garlic and ginger paste. Mix well and add the beef.
- Stir in the spices so that the meat is nicely coated. Cover the pan: this will help rid the meat of any excess water. Cook for about 10 minutes, or until completely cooked through, then uncover the pan and continue cooking until all the moisture has evaporated; the meat needs to be quite dry.
- Allow the meat to cool and then stir in the salt, egg and coriander. Using a spice grinder or food processor, blend the meat to a very smooth paste. Mix in the breadcrumbs using your hands.
- Take a piece of meat paste about the size of a large golf ball and form it into a fat sausage shape. Repeat to form 12 croquettes. The croquettes can be kept covered in the fridge for up to three days until you are ready to fry them.
- When ready to serve, spray a non-stick frying pan with cooking spray or use 1 tablespoon of rapeseed oil. Oil will give a crispier exterior and makes cooking less fussy, but both methods work well. Roll the croquettes in the semolina so that they are coated all over. Place the pan over a medium heat and cook the croquettes for about 5 minutes until browned, being sure to roll them around in the pan so that they cook evenly. Season with salt and serve.
- Oven method: Preheat the oven to 220°C (425°F/Gas 7). Lightly spray a baking tray with cooking spray. Place the croquettes on the tray and spray them lightly with cooking spray too. Bake for about 20 minutes, or until the croquettes are nicely browned.
Write additional notesThe calorie calculation is per croquette.
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Amount Per Serving: Calories: 108Total Fat: 11gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 72mgSodium: 561mgCarbohydrates: 7.7gFiber: 3gSugar: 3gProtein: 16g