Croquetas… a mucha gente le asusta solo su nombre. Bechamel cargada de grasa, rebozadas en huevo y harina y bien llenas de aceite en la sarten. En principio parecen estar muy lejos de ser algo que podamos incluir en nuestras dietas deportistas, pero hoy te propongo una alternativa, apunta esta receta si quieres salir de la rutina y seguir comiendo bien, la grasa que contienen como podrás ver es nula, hechas con hidratos y proteína totalmente saludables así que solo tienes que calcular la cantidad que debes comer según tus necesidades y adelante!!
Ingredientes
– 600gr de patata
– 2 latas de bonito al natural
– 50gr clara de huevo
– trozos de pavo fiambre picado
– cebola y ajo en polvo
– sal
– pan wasa o similar
Paso 1
Hervimos las patatas en agua hasta que estén suficientemente blandas.
Paso 2
Una vez hechas las mezclamos con 2 latas de bonito y picamos con la batidora. Según tu gusto puedes dejar más o menos trozos de bonito. Añadimos ajo y cebolla en polvo y sal. En este caso he utilizado sal sin sodio pero puedes usar normal.
Paso 3
Picamos el pan wasa o en este caso los Crackers hasta conseguir la textura del pan rallado.
Paso 4
Colocamos 4 platos cercanos. En uno ponemos la masa (patata + bonito), un segundo con el pavo picado que mezclaremos progresivamente con la masa. Tercer plato con clara de huevo y cuarto con el pan completamente picado.
Paso 5
Con la ayuda de un tenedor (si no quieres ponerte demasiado pringoso) vete cogiendo el trozo de masa que desees, añade unos trozos de pavo y «bañalo» en clara de huevo. Inmediatamente después cúbrelo con pan mientras terminas de moldear la forma que te guste, en este caso alargadas.
Paso 6
Mientras tenemos el horno pre calentando, las vamos colocando en la bandeja, sobre papel para horno.
Paso 7
Cuando esté la bandeja completa las metemos al horno, en este caso han tardado 5′ a 180º. Puedes tostarlas más si te gustan más pasadas y este es el espectacular resultado. Una total revolución en la cocina! 😉
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
- Ejercicio durante el embarazo - 6 julio, 2022
- Preselección España para el mundial 2021 - 26 mayo, 2022
- Competición Jan Tana Pro - 26 mayo, 2022
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