Recipes

Ingredients

• 500g of turkey breast mince
• Small red pepper, deseeded and cut into chunks
• 1 carrot, coarsely grated
• 4 spring onions, cut into quarters
• Small dried chipotle chilli or 2 teaspoons of paste.
• 1 egg
• 25g of grated Parmesan cheese
• 55g of golden flaxseeds, ground
• 1 teaspoon of cold water
• 2 teaspoons of fresh thyme leaves
• 1 teaspoon of mild paprika
• 1-2 tablespoons of olive or rapeseed oil

Avocado dip

• 1 large avocado, halved and stoned
• 2 tablespoons of plain natural yogurt
• Grated zest and juice of 1 lime

Utensils

• Baking tray
• Chopping board
• Grater
• Kitchen scales
• Knife
• Large bowl
• Pastry brush
• Small bowl
• Spoon or set of tongs
• Stick blender or food processor

Step 1

Preheat oven to 200C/Gas mark 6.

Step 2

Cover a baking tray with greaseproof paper and brush with a little of the oil.

Step 3

Place the onions, red pepper, carrot and thyme leaves and blitz until finely chopped.

Step 4

Add the turkey mince, chilli or paste, paprika and salt and pepper and blitz until evenly mixed.

Step 5

Scoop out dessertspoon sized amounts of the mixture and using your hands, roll into rough oval shapes and place on a large clean plate.

Step 6

In a small bowl, mix the egg, water and a pinch of salt and ground pepper.

Step 7

In the larger bowl, mix the cheese and flaxseeds.

Step 8

One at a time, dip the croquettes into the egg and lift out with 2 forks. Drain well and roll into the cheese mix.

Step 9

Place on the prepared baking tray and continue until all of the croquettes are well coated.

Step 10

Place in the oven and bake for 20-25 minutes until golden brown, turning halfway through.

Step 11

To check if they are cooked, cut one in half and the juices will run clear with no pink meat.

Step 12

Just before the croquettes are ready to serve, prepare the avocado dip.

Step 13

Scoop the avocado flesh into a dish, using a fork mash with the lime zest and juice and mix with the yoghurt.

Step 14

Serve straight away with the hot croquettes.

Each portion provides

Energy 1343kj 321kcal 16.05%

Fat 17.0g 24%

Saturates 4.3g 22%

Carbohydrates 8.72g 9%

Sugars 4.37g 5%

Salt 0.45g 8%

Protein 35.6g High

Fibre 4.32g High

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

Healthy lean protein

Turkey mince is a healthier lean meat that is high in protein. The flaxseeds in the coating also provide a source of omega-3 oils.

Baked not Fried

Baking the croquettes is a better way of cooking, using far less oil and helping to protect more of the beneficial nutrients.

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