Squeaky-clean Bubble and Squeak

Some recipes I come up with are things that have been simmering in the proverbial pot that is my mind for ages. Others, just take an aside from someone to get the ball rolling.

Take for example my cauliflower pancakes inspired by Steph’s cauliflower oatmeal or today’s recipe inspired by Jude saying she was into mushy vegetables at the moment. This made me think of sprouts. Then when I was in the supermarket buying my frozen spinach the final piece to the puzzle clicked into place. Frozen Brussel sprouts. Horribly mushy when cooked on their own but the perfect base for low-carb bubble and squeak. These may have just been a twinkle in my minds eye if Beki hadn’t probed me so hard.

  • 2 onions, diced
  • 1 500g bag frozen brussel sprouts
  • 1 500g bag cauliflower
  • 100g frozen peas (important for binding)
  • 1/2 teaspoon smokey Spanish paprika
  • lots of salt and pepper
  • 1 egg white
  1. Preheat an oven to 200ºC
  2. Place the onions, sprouts, cauliflower and peas in a microwave safe dish and cook using the frozen vegetable sensor mode (or about 8 minutes on med-high).
  3. Thoroughly drain the vegetables and place in a food processor. Blend until almost smooth. A few chunky bits of pea and onion add texture.
  4. Add the paprika and seasoning and taste. It should taste a little over-seasoned. Add the egg white and mix thoroughly.
  5. Form into patties or quenelle with 2 dessertspoons and place on a flat baking tray lined with baking-paper.  Bake for 20 minutes then remove from the oven and give a light spray with cooking spray and bake for a further 20 minutes.
  6. These reheat beautifully in the oven or under the grill.

Stephen’s notes: I like them. They’d be better if they were deep-fried though.

About Michelle

Michelle is passionate about showing people how easy it is to prepare food that is healthy and packed full of flavour. She has just completed her first recipe book, Healthy Helpings: fast food for fit physiques. She began sharing her love of food in 2007, when she produced two series of the online cooking show ‘Healthy Helpings TV’, making fast food healthy and healthy food fast. In 2008 she competed in bodybuilding as a novice figure shaping competitor and she remains passionate about physique sports. She was a 2009 Australian Masterchef semi-finalist, and contributes articles to Oxygen Magazine Australia. Michelle lives with her husband on the Fleurieu Peninsula in South Australia, where she loves to search out new ingredients and food ideas from local farmers markets, health food shops and ethnic grocers, and take her two dogs on long rambles through the vineyards. Find out more about Michelle's book