British · Authentic-ish British
Bubble and Squeak
161 kcal a serving, against 217 for the traditional version. That is 56 kcal off, or 26%, with 7.7g of protein. Serves 4. 35 minutes.
What the traditional version is
Start with cold mashed potatoes left from a roast - about half the total weight. Add chopped, cooked cabbage (and anything else from the veg bowl: carrots, sprouts if you're feeling brave). Combine and mash it all together. The mixture gets packed into a frying pan with a thick layer of butter or bacon dripping and left untouched until a dark crust forms. Flip, brown the other side, and serve cut in wedges, usually with pickles or cold cuts. The fat's the star, and the crunch is non-negotiable.
What changed, and what each change costs
Butter to a spray of vegetable oil
If you measure your butter in spoonfuls rather than grams, you're not using enough. Sadly, that's also why the original packs the punch. Vegetable oil spray means you can get away with almost none at all.
What it costs you. You lose almost all the crispness and that sweet, toasty flavour. The crust is patchy and very polite. You won't get the depth or golden brown of proper fried spuds, but on the upside, you won't be scraping sticky bits off the pan for a week.
Double the cabbage, halve the potato
Potato's the stomach-filler, but it's got less protein and more starch than you'd hope. By flipping the ratio, the dish leans on greens instead - bulk, fibre, and a bit more bite. No, it won't fool a child.
What it costs you. It's now unmistakably a cabbage dish, not a potato one. The texture's lighter, but it lacks the creamy density you'd get from all that mash. People looking for comfort food will feel slightly betrayed.
Add a tin of cannellini beans, mashed, for protein
Nobody eats bubble and squeak for protein, but you're reading this book for a reason. Mash in some cannellini beans and suddenly you've done a little more than just not fry things. It brings up the protein without changing the taste much.
What it costs you. It's a secret ingredient: you might notice it if you're looking, but otherwise it just blends in. Texturally it's a bit less smooth, and purists would moan, but they'll eat it anyway.
No milk or butter in the mash
If you're using leftovers, you're already stuck with what's in there. For this version, start with plain boiled potato. The beans take care of the smoothness, so you don't need the extra richness from dairy.
What it costs you. You lose the slight silkiness and creamy mouthfeel - we're into serious potato territory here. At least you won't taste last night's gravy.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 217 | 161 |
| Protein | 3.8g | 7.7g |
| Fat | 12.4g | 3.2g |
| Saturated fat | 7.6g | 0.5g |
| Carbohydrate | 24.9g | 27.9g |
| Protein per 100 kcal | 1.8g | 4.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish British prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. gluten.
The method is in the book
The first disappointment is the crust - it isn't a shatter of gold, it's just a bit browned. The second is missing the smoky note of bacon or butter. But what you get is lighter, green-rich and filling, and it actually manages to taste fresher. If you want a proper treat, I won't stop you saving a bit of bacon fat for the pan. But if you're after a lunch that won't put you to sleep until tea, this is a respectable swap. Maybe nobody will ever crave lean bubble and squeak, but you'll eat a double portion without regret, and nobody will point at you when you stand up.
The quantities and the method for this dish are in Authentic-ish British, along with 57 more. It is not out yet. The swap kit is free in the meantime.