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Hummus & Grated Carrot Sandwich, 9p a serving
Fruit Scones, 4p per scone, Meal Plan 1

delicious little lunchtime patties, could be eaten cold in a lunch box, or use the same ingredients to make a soup and take to work in a flask

Potato, Sweetcorn and Onion Cakes

500g onion, chopped
700g potato, cooked and mashed
100g sweetcorn
20g flour for coating
Handful salted peanuts, optional
Oil for cooking
150g bacon
Ketchup
Serves 2

 

Combine the vegetables in a bowl. Season and mix very well. Taking a sixth of the mixture, fashion into a patty with your hands.

Put the flour on a plate and coat each patty in a little of the flour, on both sides. Place on one side. They are quite fragile at this stage, so be gentle

Heat a frying pan and put a little oil in. When the oil is hot, add the patties to the pan and fry gently until golden brown on one side, then carefully turn them over and do the other side.

Meanwhile, grill the bacon to how you like it.

Serve with ketchup on the side

Makes 2 portions

 

Variations

You could make a rosti with this by coarsely grating the raw potato, leave the peel on if you like. Squeeze as much water as you can out of the potato. Use a clean tea towel, pile in the potato and squeeze. Combine the vegetables in a bowl, season and mix very well. Heat a pan with some oil in it. Put all the mixture in and cook very slowly until a thick golden crust has formed.

Put a plate on top of the pan and using a tea-towel to protect your hands, flip the pan over so the rosti is on the plate, crust side up. Slide back into the pan and continue cooking until the second side is done and the potato is soft and cooked.

Serve with the bacon and ketchup as before, or for either version you could add the bacon into the patties/rosti  before cooking

or you could make a soup using the same ingredients

 

 

Per serving, without the peanuts
Calories  647, Protein  28, Fat 18, Carbohydrate  98
Cost       47p per serving

These are from Meal Plan 1, a complete 7 day plan for 2 adults. Contains 3 meals a day, plus snacks , all recipes and a shopping list

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Hummus & Grated Carrot Sandwich, 9p a serving
Fruit Scones, 4p per scone, Meal Plan 1
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