31 October, 2023

This is a quick oven and frying pan dish packed with vegetables. You can use almost any vegetable and adapt the recipe to what you can find in your fridge or pantry.  

Serves: 4

Preparation time: 40 minutes 

If you can, use organic ingredients for this recipe. Although we are unsure whether eating organic food reduces breast cancer risk, organic food contains less pesticide residue. We know that certain pesticides are linked to breast cancer risk, so we recommend eating organic food whenever possible. Read more on pesticides here.

Ingredients:  

Garlic baked potatoes

600 g potatoes

1 tablespoon of olive oil  

1 clove of garlic

Half a teaspoon of salt and some black pepper

1 teaspoon rosemary

 

Vegetables

2 onions

3 garlic cloves

tablespoons of olive oil

2 courgettes

2 red pointed peppers (or regular red peppers)

3 carrots

a quarter of a teaspoon of salt and some black pepper

1 teaspoon of oregano or Italian herbs

2 tablespoons of balsamic vinegar

Low-fat natural yoghurt or plant-based

Instructions:  

  • Preheat the oven to 200 °C/180°C for fan.
  • Peel the potatoes (or leave the skin on for extra fibre) and cut them into small pieces. Peel one of your garlic cloves and chop it. Mix the potatoes with 1 tablespoon of olive oil, garlic, half a teaspoon of salt and freshly ground black pepper. Put them in a glass oven dish, sprinkle with rosemary and bake in the preheated oven for about 20 minutes. Do the fork test to see if they are soft.
  • Peel the onions and remaining garlic cloves and slice them. Heat 2 tablespoons of olive oil in a large frying pan and fry the onions and garlic. Cut the courgettes and red peppers into bite-sized pieces and the carrots into slices. Fry the courgette and carrot slices for roughly 5 minutes. Add the red peppers, fry them briefly and season everything with a quarter teaspoon of salt, a bit of black pepper and oregano. Add the balsamic vinegar.

How to serve:

  • Serve with the baked potatoes and some yoghurt on the side.

Why this is good for you  

  • Cauliflower is a cruciferous vegetable that is naturally high in fibre and B vitamins. A 2018 analysis concluded that a higher intake of cruciferous vegetables may reduce the risk of breast cancer. 

Enjoyed this vegetable pan with garlic baked potatoes recipe and are craving more like this? Breast Cancer UK’s brand new recipe e-book is out now! Download (for free) ‘Organic Flavours’ today. What are you waiting for? Get cooking!



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