

Bubble and squeak with sweetcorn and tuna
(at time of publication)
Ingredients
- 800g waxy potatoes, scrubbed and cut into chunks
- 4 corn sweetcornXcobs
- 1 tablespoon olive oil
- 1 onion, peeled and diced
- 2 cloves garlic, peeled and finely chopped
- 2 x 185g cans tuna in springwater, drained
- 1¾ cups cored and chopped tomatoes
- 6 cups mesclun
- ¼ cup chopped fresh parsley
- 2 tablespoons lemon-infused olive oil (see tip)
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Instructions
1 In a large pot of cold, salted water, place potatoes. Bring to the boil and simmer for 8-10 minutes until softened. Drain and allow to dry.
2 Meanwhile, bring another large pot of water to the boil. Add corn cobs and cook for about 2 minutes. Remove from pot and carefully remove kernels in strips with a sharp knife.
3 In a large frying pan, heat oil over medium. Cook onion and garlic until translucent. Add potatoes and crush lightly, using the back of a spoon or spatula. Fry for about 5 minutes, until lightly browned. Transfer to a large bowl.
4 Add tuna, corn, tomato, mesclun and parsley and toss to combine. Transfer to a large serving platter and drizzle with lemon oil. Season and serve.
Variations
Make it low FODMAP: Reduce corn to ½ cob per person. Substitute onion with 1 cup diced green leek tips and garlic with garlic-infused oil.
HFG tip
Lemon-infused olive oil can be found in the oil section of the supermarket, or make your own.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 463cal
-
Kilojoules 1940kJ
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Protein 30g
-
Total fat 15g
-
–Saturated fat 3g
-
Carbohydrates 45g
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–Sugars 18g
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Dietary fibre 13g
-
Sodium 190mg
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Calcium 130mg
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Iron 4mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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