Name: Bubble and squeak
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 3
Ingredients: 350g potatoes, cubed; 1 large parsnip, peeled and cubed; 4 tbsp milk; 25g vegetable oil-based spread; 1 tsp rapeseed oil; 1 small onion, chopped; 1 large carrot, peeled and grated; 100g green cabbage, finely shredded; 3 medium eggs; freshly ground black pepper

This traditional hot dish is a great way to use up leftover vegetables, but use the minimum amount of oil when frying to keep the fat content down.

Serves

Prep

15 minutes

Cook

30 minutes

Nutritional Information:

Each 382g serving contains (excludes serving suggestion)

KCal: 328
Carbs: 36.8g
Fibre: 8.8g
Protein: 13.0g
Fat: 12.2g
(Medium)
Saturates: 3.1g
(Low)
Sugars: 11.0g
(Low)
Salt: 0.45g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

350g potatoes, cubed
1 large parsnip, peeled and cubed
4 tbsp milk
25g vegetable oil-based spread
1 tsp rapeseed oil
1 small onion, chopped
1 large carrot, peeled and grated
100g green cabbage, finely shredded
3 medium eggs
freshly ground black pepper

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Method

Step 1

Cook the potatoes and parsnips in boiling water, for 12-15 minutes or until tender, drain well then return to the pan. Mash with the milk and the spread until smooth, season well.

Step 2

Meanwhile, heat the oil in a medium frying pan, add the onion, carrot and cabbage and fry for 5 minutes.

Step 3

Tip into the mash, form into 3 patties then fry for 4-5 minutes turning halfway through cooking.

Step 4

Poach the eggs and serve on the bubble and squeak.

Recipe tips

For a diary-free version, use rapeseed oil rather than spread and soya in place of milk.
Brussels sprouts are great instead of cabbage.
Freezing instructions: Defrost in the fridge or in the microwave then reheat until piping hot throughout.
'At risk' groups such as infants, children, pregnant women, the elderly and those who are unwell should avoid soft/lightly cooked and raw eggs, unless they can guarantee that they are produced under the Lion code quality assurance scheme.