Department of Health & Human Services
Premiers Active April

Recipe: Bubble and Squeak Slice

An easy favourite, this Bubble and Squeak Slice is a delicious and effective way to get in your daily intake of veggies. Great to serve cold in school lunch boxes or as a side dish to your main meal. Works even better with a serve of spicy relish or chutney!

Preparation time: 1 hour
Serves: 6

Ingredients

  • 1 medium zucchini, grated
  • 1 carrot, grated
  • 1/3 cup frozen peas
  • 1/3 cup corn kernels
  • 1 garlic clove, crushed
  • 1 tbs water
  • 4 spring onions, chopped
  • 1/2 cup Australian reduced fat cheddar cheese, grated
  • 1/3 cup Australian reduced fat feta cheese, crumbled
  • 4 eggs, lightly beaten
  • 1/4 cup Australian reduced fat milk
  • 1/4 cup fresh herbs (parsley, mint, chives, basil), chopped
  • 1/2 cup self-raising flour
  • 8 cherry tomatoes, halved
  • 1 tbs fresh basil leaves, torn (for serving)

Cooking method

  1. Heat a non-stick frypan, add zucchini, carrot, peas, corn, garlic and water and cook until softened. Cool slightly.
  2. Combine cooked vegetables with spring onions, cheddar, feta, eggs, milk, herbs and flour. Spoon mixture into a lined 28cm x 18cm slab pan. Stud cherry tomatoes onto mixture decoratively and bake at 180°C for 35 minutes or until golden and cooked.
  3. Rest for 10-15 minutes before sprinkling with basil, slicing into small squares and serving.

Nutrition information

Each serve of this recipe provides 1 serve of vegetables and 0.5 serves of milk, yoghurt, cheese or alternatives.

Average Quantity per serve
Energy 593kJ
Total sugars 2.3g
Protein 10.3g
Sodium 277mg
Calcium 139mg
Total fat 6.3g
Saturated fat 3g
Iron 1.1mg
Carbohydrates 10.1g
Fibre 1.9g

 

Finding healthy snacks to keep you going can be hard to come by so read our Snack Attack article, coming soon, to get some great tips. Plus, our Recipe of the Week: Baked Herbed Ricotta with Cherry Tomato Salsa and Grilled Mushrooms with a Garlic Yoghurt Dressing recipe serve well as side dishes or something to nibble on to keep you satisfied!

 

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.
Source: Dairy Australia

Last updated: November 28, 2016 at: 11:54 am

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