Vegetable nuggets

At a glance

Preparation time: 45 minutes

Difficulty: Medium

Serves: 6

Ingredients

• 2 medium potatoes
• 2 medium carrots
• ½ cup frozen broccoli
• ½ cup canned or frozen corn kernels (no added salt if available)
• ½ cup frozen or canned peas
• ½ cup grated cheese (reduced fat if available)
• 1 egg
• ¾ cup breadcrumbs plus ¼ cup breadcrumbs for rolling (wholemeal if available)
• Pepper, to taste
• Cooking oil spray

Steps

1. Preheat oven to 200°C (180ºC fan forced).
2. Spray a large baking dish with oil or line baking tray with baking paper
3. Peel the potatoes and carrots.
4. Chop the potato and carrots into bite sized pieces. Drain the corn if using canned.
5. Bring a pot of water to the boil. Once the water is boiling add the potatoes and carrots. Boil for 5 minutes and then add the broccoli, corn and peas. Cook until the vegetables are soft (a fork should easily slide through the potatoes). Drain the water once the vegetables are cooked and transfer to a large bowl.
6. Use a fork or potato masher to mash the vegetables.
7. While the vegetable mixture is still warm, add cheese and stir until it melts.
8. Crack the egg into a small bowl and use a fork or whisk to beat the egg until the yolk and white are combined and the egg mixture is the one colour.
9. Add the egg and ¾ cup breadcrumbs to the mashed vegetables and mix everything together with a spoon to combine.
10. Add pepper to taste and stir to mix in the pepper.
11. Pour remaining breadcrumbs into a small bowl.
12. Using a tablespoon, take a spoonful of mixture and roll into nugget shaped balls. Dip the nugget into the breadcrumbs so it is coated in the breadcrumbs. Place nuggets on baking tray and spray with oil. Spraying with oil helps them to be crisper.
13. Bake in the oven for 25 to 30 minutes or until lightly golden.

With thanks to Northern NSW Local Health District for sharing this recipe.