Recipes · Japanese · Snacks
Korokke (Potato Croquette)
One serving has 544 kcal and 19 g protein, and at least a fifth of a woman's daily need of pyridoxine (67%), cobalamin (49%), thiamin (46%), selenium (45%), niacin (43%) and phosphorus (40%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (326 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, egg, gluten
Ingredients
- 180 g Potatoes, russet, raw
- 40 g Beef, ground, 85% lean, raw
- 30 g Onions, raw
- 10 g Flour, all-purpose
- 25 g Eggs, whole, raw
- 25 g Breadcrumbs, dry
- 15 g Vegetable oil
- 0.5 g Salt
Method
- Peel and boil the potato until tender, then mash while still warm.
- Finely chop the onion and cook with the ground beef in a lightly oiled pan until the onion is soft and the beef is browned and cooked through.
- Mix the beef and onion into the mashed potato with the salt, then let the mixture cool until firm enough to shape.
- Form into oval patties and coat each in flour, beaten egg, then breadcrumbs.
- Heat the oil in a pan and fry the croquettes for 2-3 minutes per side until deep golden.
- Drain briefly on paper towels and serve hot, traditionally with shredded cabbage and tonkatsu-style sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 544 kcal | 26% |
| Carbohydrates | 61.1 g | |
| Water | 216 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 19.1 g | 40% |
| Tryptophan | 0.14 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.67 g | |
| Leucine | 1.2 g | |
| Lysine | 0.99 g | |
| Methionine | 0.36 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.68 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.78 g | |
| Histidine | 0.42 g | |
| Fat | 25 g | |
| Monounsaturated | 7.2 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.6 g | |
| Saturated | 5.7 g | |
| Trans-Fats | 0.46 g | |
| Cholesterol | 120 mg | |
| Calcium | 97.7 mg | 10% |
| Copper | 0.32 mg | 36% |
| Iron | 4.6 mg | 25% |
| Magnesium | 67.6 mg | 22% |
| Manganese | 0.63 mg | 35% |
| Phosphorus | 278 mg | 40% |
| Potassium | 1,007 mg | 21% |
| Selenium | 24.6 µg | 45% |
| Sodium | 449 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.51 mg | 46% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 6 mg | 43% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.87 mg | 67% |
| Folate (vitamin B9) | 90.1 µg | 23% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 126 mg | 30% |
| Vitamin A | 41.6 µg | 6% |
| Vitamin C | 12.5 mg | 17% |
| Vitamin D (D2 + D3) | 21.7 IU | 4% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 33.2 µg | 37% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.7 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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