Potato, capsicum and zucchini slice
Preparation time:
Makes: 25 slices
Recipe highlights Serves: 25
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Nut free
- High energy
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Ingredients
- 2 teaspoons olive oil
1 medium onion, grated finely
4 medium zucchini, grated finely
2 medium potatoes, grated finely
2 medium red capsicums, finely chopped
3 slices ham, diced finely
1 1/2 cups cheddar cheese, grated
2/3 cup wholemeal self raising flour, sifted
1/4 cup vegetable oil
4 eggs, beaten lightly
Cooking method
-
1. Preheat the oven to 180˚C and spray a 19cm Î 29cm rectangular slice pan
with olive or canola oil spray.
2. Heat oil in a frypan and cook the onion, zucchini, potato, capsicum and ham for 3-5 minutes or until vegetables are soft.
3. Combine the cheese, flour, oil, eggs and the softened vegetable mixture into a bowl.
4. Mix well and spread into the prepared tin.
5. Bake in a moderate oven (180˚C) for 35 minutes or until firm.
6. Cut the slice into 3cm 3cm squares and serve warm.
Notes: For people who need less energy (kilojoules) in their diet, replace cheddar cheese with ricotta cheese. Reduce added oil to 2 tablespoons.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 57.66g | 100.00g |
| Energy (kJ) | 305.37kJ | 529.65kJ |
| Protein (g) | 3.44g | 5.97g |
| Total fat (g) | 3.74g | 6.49g |
| - Saturated fat (g) | 1.05g | 1.82g |
| - Polyunsaturated fat (g) | 0.78g | 1.34g |
| - Monounsaturated fat (g) | 1.54g | 2.68g |
| Cholesterol (mg) | 33.69mg | 58.43mg |
| Carbohydrate-available (g) | 5.81g | 10.08g |
| CarbohydrateSE (g) | 5.80g | 10.06g |
| - Sugars (g) | 0.83g | 1.45g |
| Water (g) | 42.59g | 73.86g |
| Dietary fibre (g) | 1.23g | 2.13g |
| Thiamin (mg) | 0.06mg | 0.10mg |
| Riboflavin (mg) | 0.06mg | 0.11mg |
| Niacin (mg) | 0.75mg | 1.30mg |
| Niacin equivalents (mg) | 1.53mg | 2.65mg |
| Vitamin C (mg) | 18.90mg | 32.79mg |
| Total folate (ug) | 20.79ug | 36.05ug |
| Total vitamin A equivalents (ug) | 49.45ug | 85.76ug |
| Retinol (ug) | 21.13ug | 36.65ug |
| Beta carotene equivalents (ug) | 166.95ug | 289.56ug |
| Sodium (mg) | 106.64mg | 184.96mg |
| Potassium (mg) | 125.70mg | 218.02mg |
| Magnesium (mg) | 12.78mg | 22.17mg |
| Calcium (mg) | 29.94mg | 51.92mg |
| Phosphorus (mg) | 97.65mg | 169.36mg |
| Iron (mg) | 0.53mg | 0.92mg |
| Zinc (mg) | 0.43mg | 0.74mg |
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Source: These recipes were developed and tested by Consumer Science students studying Community Nutrition at RMIT University in 2003.
This recipe was orginally published as:
Potato, capsicum and zucchini slice
Recipe publication date on: 07/23/2003
Last reviewed on: 14/11/2013
