Recipes · Australian · Casseroles
Zucchini Slice
One serving has 548 kcal and 23 g protein, and at least a fifth of a woman's daily need of selenium (79%), phosphorus (76%), riboflavin (61%), choline (50%), cobalamin (42%) and calcium (37%). Ready in 55 minutes.
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- Preparation: 20 min
- Cooking: 35 min
- Makes: 1 serving (301 g)
- Difficulty: Easy
- Contains: dairy, egg, gluten, pork
Ingredients
- 120 g Zucchini, raw
- 30 g Bacon, raw
- 60 g Eggs, whole, raw
- 30 g Flour, self-rising
- 30 g Cheddar cheese
- 20 g Onions, raw
- 10 g Vegetable oil
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Preheat the oven to 180 °C (350 °F) and grease a small baking dish.
- Grate the zucchini and squeeze out the excess moisture in a clean towel.
- Cook the bacon and onion in a pan until the bacon is lightly browned.
- In a bowl, whisk the eggs with the oil, then stir in the flour, cheese, salt and pepper, and fold in the grated zucchini, bacon and onion.
- Pour into the dish (this is one portion; multiply by 8 for a full tray to share) and bake for 30-35 minutes until golden, set and a skewer comes out clean; cool slightly before cutting and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 548 kcal | 26% |
| Carbohydrates | 29.4 g | |
| Water | 206 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 23.1 g | 48% |
| Tryptophan | 0.32 g | |
| Threonine | 0.77 g | |
| Isoleucine | 0.92 g | |
| Leucine | 1.5 g | |
| Lysine | 1 g | |
| Methionine | 0.47 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.94 g | |
| Tyrosine | 0.76 g | |
| Valine | 1.1 g | |
| Histidine | 0.45 g | |
| Fat | 37.5 g | |
| Monounsaturated | 12.1 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 13 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 273 mg | |
| Calcium | 375 mg | 37% |
| Copper | 0.17 mg | 19% |
| Iron | 3.1 mg | 17% |
| Magnesium | 48.9 mg | 16% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 535 mg | 76% |
| Potassium | 548 mg | 12% |
| Selenium | 43.7 µg | 79% |
| Sodium | 1,185 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.67 mg | 61% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 128 µg | 32% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 211 mg | 50% |
| Vitamin A | 212 µg | 30% |
| Vitamin C | 23 mg | 31% |
| Vitamin D (D2 + D3) | 61.2 IU | 10% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 24.9 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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