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potato nutrition info
Potatoes are one of the most nutritious foods you can eat.They have fewer calories than a grapefruit, more potassium than a banana and more usable iron than any other vegetable.

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Cajun Spiced Crab Croquettes

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Cajun Spiced Crab Croquettes


  • Mashed Potatoes
  • 4 medium russet potatoes
  • 2 Tablespoons butter
  • ⅛ cup milk or cream
  • 1 teaspoon salt
  • Crab Filling
  • 1 can of crab
  • ½ cup corn
  • ¼ cup cream cheese
  • 3 strips bacon, cubed and cooked
  • 1 teaspoon cajun spice
  • ¼ teaspoon salt or to taste
  • ¼ teaspoon pepper
  • 1 cup grated gruyere cheese
  • Crispy Coating
  • 1 cup Panko pre¬seasoned (or add 1 teaspoon salt and ½ teaspoon pepper)
  • 1 egg
  • ½ cup flour seasoned with 1 teaspoon of salt
  • For each croquette
  • ⅛ cup mashed potato
  • 1 Tablespoon rolled into a ball
  • Sauce
  • 4 Tablespoons mayo
  • 1 Tablespoon chopped basil
  • ¼ lemon squeezed
  • 1 teaspoon cajun seasoning
  • ½ teaspoon salt
  • For Frying - 4 cups vegetable oil (sunflower oil works great)


  1. Mashed Potatoes

    Peel the potatoes and cut into chunks.

    Add them to a large pot, cover with water and bring them to a boil.

    Cook until you can slide a fork into a potato easily.

    Drain and either rice your potatoes back into the pot or add them back in and mash them well with a masher.

    Add the butter, cream and salt and mix well. Set aside to cool.

    Crab Filling

    Add all the filling ingredients to a medium bowl and stir to combine. Set aside.


    Add all the ingredients into a small bowl, stir well and set aside.

    Crispy Coating

    Get out three plates or shallow bowls. In one add the panko and season it if necessary. In another, add the egg and beat it with a fork. In the third, place the flour and salt. Arrange them so they go in a line in this order: flour, egg, panko.


    Make the balls. First take a Tablespoon of the filling and roll it into a ball. Next take 1/8 of a cup of mashed potatoes and roll into a ball as well. Using your thumb, make a hole in the mashed potato ball and slide the filling ball into the hole. Push the mashed potato around the filling ball until it’s completely covered. If any spots of filling are showing, just take a little potato and patch the hole. Roll the ball around again so it’s got a nice circular shape. Repeat with the rest of the potato and filling.

    Pour vegetable oil into a medium skillet to measure 4 inches deep (you want it to just cover the croquettes) and heat over medium-­high until a pinch of breadcrumbs bubbles immediately when added.

    Dip potato balls in the flour, then the egg, and then roll in breadcrumbs.

    Working in batches, fry the croquettes, turning often, until golden brown and crisp, 3–4 minutes.

    Remove from the hot oil with a slotted spoon. Drain on paper towels.

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