| Prep Time | 20 mins |
| Cook Time | 50 mins |
| Servings |
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Ingredients
- 1 small sweet potato cut into cubes (160 grams)
- 1 cup broccoli cut into florets (100 grams)
- 1 cup cauliflower cut into florets (100 grams)
- 1/2 cup frozen peas defrosted (80 grams)
- 1/2 cup sweetcorn fresh or tinned (90 grams)
- 1/4 cup cheddar cheese reduced-fat, grated (30 grams)
- 1 free-range egg beaten (50 grams)
- 4 tbs plain wholemeal flour (30 grams)
- salt
- pepper
- cooking oil spray
- 1 cup wholemeal breadcrumbs (60 grams)
- 1/2 tsp dried Italian herbs (0.5 grams)
- 1 cup tomato passata (250 mls)
- 1/2 clove garlic, crushed (1.5 grams) (250 mls)
- 1 courgette, grated (110 grams)
Ingredients
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Instructions
- Steam the sweet potato on the stovetop or in a microwave until tender. Mash.
- Place the broccoli and cauliflower into a food processor and process until they resemble grains of rice.
- Combine the mashed sweet potato with the broccoli and cauliflower rice. Add the peas, corn, cheese, egg and flour and stir to combine well. Season with salt and pepper.
- Preheat oven to 190C / gas mark 5, and line a baking tray with baking paper.
- Combine the breadcrumbs and dried herbs.
- Shape the vegetable mix into 12 nugget shapes and gently roll each one into the herbed breadcrumbs. Place on the prepared tray and lightly spray with cooking oil spray.
- Bake for 20 minutes, remove from the oven, turn the nuggets over, lightly spray again with cooking oil spray and return to the oven for another 20 minutes or until crisp and golden.
- While the nuggets are cooking, place the passata, garlic and courgette in a saucepan. Cook for 4-5 minutes or until heated through and courgette is tender. Season with salt and pepper. Place in a blender and blend until smooth.
- Divide the nuggets evenly between two plates and serve with an equal amount of the courgette-tomato sauce for dipping.
- Serve with a simple side salad if you like.
Recipe Notes
This recipe contains 433 calories per serve and costs only £0.83 per serve.