SW recipe: Bubble and squeak cakes

EVERYDAY EASY
Serves 4
Free
.Vegetarian 
Ready in 50 minutes

Ingredients

800g floury potatoes, such as Maris Piper or King Edward, peeled and cut into chunks

2 tsp mustard powder

4 medium eggs, plus 2 medium egg yolks

200g spring greens, finely shredded

5 spring onions, finely sliced

25g fresh flat-leaf parsley, leaves finely chopped, reserving some to serve

Low-calorie cooking spray

250g chestnut mushrooms, halved or quartered

250g tomatoes, halved

2 x 415g cans baked beans

Method

1 Preheat your oven to 200°C/fan 180°C/gas 6. Boil the potatoes for 12-15 minutes until tender. Drain well, then return to the pan. Season and mash with the mustard and egg yolks until smooth.

2 Boil the spring greens for 3 minutes, then drain well and pat dry. Mix together the mashed potato, spring greens, spring onions and parsley. Shape into 8 cakes.

3 Place the cakes on a non-stick baking tray. Spray with low-calorie cooking spray and cook for 30 minutes, or until golden and crisp. When the cakes have 10 minutes to go, place a non-stick griddle or frying pan over a medium-high heat. Once hot, add the mushrooms and tomatoes, and cook for 4-5 minutes, turning occasionally, until softened.

4 Meanwhile, heat the beans until piping hot. Spray a non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Fry the eggs until cooked to your liking.

5 Divide the bubble and squeak cakes, mushrooms, tomatoes, beans and eggs between 4 plates. Scatter with the remaining parsley and season with freshly ground black pepper.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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