6 minutes
We are going to tell you the steps you have to follow to easily prepare delicious black rice croquettes with squid or cuttlefish ink.
Black rice croquettes are an exquisite dish with a high carbohydrate content which can be included in moderation in the context of a healthy diet. They are easy to prepare and the result will be exceptional if you follow the steps that we are going to give you below.
Before beginning, special emphasis must be placed on the need to propose a guideline as varied as possible. In this way, the risk of experiencing a deficit of essential nutrients is reduced, which could harm the proper functioning of the body. Now, in terms of carbohydrates, we must prioritize the consumption of tubers, legumes and rice.
Ingredients for black rice croquettes
If you want to prepare some great black rice croquettes, you will need the following ingredients:
- 1 bag of squid ink.
- 300 milliliters of milk.
- 2 tablespoons of flour.
- 40 grams of butter.
- 2 eggs.
- 100 grams of flour.
- 200 grams of breadcrumbs.
- 1 glass of oil.
As for the rice, you can cook the stipulated amount or reuse the leftovers from a paella or from a previous preparation. Nothing happens because it is from the previous day; in the croquettes, that will not be noticeable. Of course, the ideal is that it be coarse grained to improve the final texture.
Step by Step
- Cook the rice in salted water for about 10 minutes. In the case of using leftovers, this step can be skipped.
- In the case of cooking rice, add the bag of squid ink to the water or in the broth.
- If you use leftovers, the squid ink has to be dissolved in a pan with heat and then mix all the rice. When it is completely black you can continue.
- Once the rice is ready, place it in a bowl and let it cool. There is also the option of incorporating a little cuttlefish, squid or prawns at this point to enhance the final flavor. In this case, the ingredients should be sautéed and then added in small pieces to the rice until well incorporated.
- The time has come to make the bechamel. This is the most critical point of all the elaboration, since it will mark the final result.
- Melt the butter in a skillet over medium heat. When it is liquid, add 2 tablespoons of flour and mix with a wooden spoon for a couple of minutes.
- After the time, add the rice to the pan and mix well with the flour.
- Add the previously heated milk. To do this, it is recommended to put it in the microwave at maximum power for one minute. It is necessary to pour it little by little without stopping stirring so that there is a soft dough without lumps with which to prepare the croquettes.
- When the mixture is ready, reserve in the fridge for at least 3 or 4 hours.
- To form the croquettes, take pieces of the dough with your hands and mold them.
- Pass the croquettes first through flour and then through egg. Lastly, coat them in breadcrumbs.
- Fry the croquettes in extra virgin olive oil until they take on a golden color on the surface.
- Arrange them on a source with absorbent paper and ready.
Benefits of black rice croquettes
The inclusion of black rice croquettes in the context of a varied and balanced diet can generate a series of health benefits. That yes, the rebozados must be included in a moderate way in the guideline. After all, they have quite a few calories derived from the breadcrumbs and the frying process.
They provide antioxidants
One of the main ingredients of black rice croquettes, squid ink, is a source of phytochemicals with antioxidant properties. These elements neutralize the formation of free radicals and its subsequent accumulation in the tissues of the organism. This effect reduces the risk of developing chronic pathologies over the years, according to a study published in the journal European Journal of Medicinal Chemistry.
Now, to really achieve a positive effect, it will be key to ensure the regular supply of antioxidants through different foods. Normally, it is the products of vegetable origin that concentrate a greater amount of these compounds inside.
Both squid ink and cuttlefish or prawns are sources of iodine. this ore have demonstrated be key to the proper functioning of the thyroid gland. Without it, the conversion of thyroid hormones will not be optimal, which can negatively affect the metabolism of people.
Not only iodine is essential to guarantee success in this process, also other micronutrients such as iron. It is important to ensure that they are consumed in appropriate doses. Otherwise, the body composition could be negatively altered, as well as the state of health in general.
They represent a source of energy
Croquettes are foods that stand out for their energy component. These contain a good amount of carbohydrates and fats inside. Both elements are decisive to ensure success during high-intensity physical efforts.
In fact, the contribution of carbohydrates is not only necessary before starting the exercise, but also afterwards. Thus, the resynthesis of lost glycogen is promoted, which will contribute to improving subsequent recovery processes.
However, for this physiological mechanism to be really efficient, it is recommended that carbohydrates be administered with proteins of high biological value. This is evidenced by a research published in Nutrients.
Prepare black rice croquettes at home
As you have seen, preparing black rice croquettes at home is really simple. It does not take many ingredients or much time to obtain a spectacular final result. You can even assume a use recipe to avoid throwing away leftover rice from the day before. In this way, you will be able to save money at the end of the month and plan a very varied diet.
Now, to finish, remember that it is essential to increase the presence of foods of marine origin in the guideline. Fish are a source of high-quality essential nutrients. It is necessary that they appear 2 or 3 times each week to ensure that the internal physiological processes are carried out efficiently. Likewise, it could be a good strategy to prioritize its consumption over meat.
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