Rowing Ireland’s Nutritional Tips – 24.03.20



If you have some potatoes and a few vegetables that you need to use up, why not give this tasty croquette recipe a try. They are a great high protein, vegetable-filled side dish which would be great for your breakfast, lunch or dinner.

For a tasty dip, blend some cottage cheese until smooth and mix in some chopped chives.

The recipe below makes 2 croquettes (1 person)


  • 150g floury potatoes e.g. Maris Piper
  • 35g carrots, cut into ½cm diced
  • 15g peas
  • 25g cottage cheese
  • 15g breadcrumbs


Cut the potatoes into chunks and place in a saucepan of cold water or a steamer. Bring to the boil and simmer for 10 minutes until tender, drain and allow to cool completely.

Meanwhile, boil or steam the carrots and peas for 3 minutes, drain and run under cold water.

Mash the potatoes, stir in the cottage cheese and vegetables and season well. Divide into 2 and mould into cylinder shapes. Sprinkle the bread crumbs onto a large plate and roll each croquette in it to evenly coat.

Heat under the grill, turning occasionally, until heated through and golden.

You could make a large batch and store them in the fridge in an airtight container for up to 5 days. They also freeze well for up to 2 months, ready for those days when you are short on time; they can be cooked straight from frozen too.

This recipe uses potatoes mixed with peas and carrots, but you could use whatever vegetables you have left over. Why not try sweet potato with spinach and sweetcorn?

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