Zucchini and Cheese Oat Bakes
Ingredients
- Zucchini: 1, sliced
- Salt: 1 teaspoon
- Oat Flakes: 30g (about 1/4 cup)
- Cheese: 100g (about 1 cup), grated
- Eggs: 2
- Black Pepper: To taste
- Spring Onions: Optional, chopped
Directions
- Prepare the Zucchini:
- Sprinkle the sliced zucchini with salt and let it sit for 10 minutes. This draws out excess moisture.
- After 10 minutes, pat the zucchini slices dry with a paper towel.
- Prepare the Zucchini:
- Mix Ingredients:
- In a mixing bowl, combine the zucchini, oat flakes, grated cheese, and eggs. Season with black pepper and mix well.
- If desired, stir in chopped spring onions for extra flavor.
- Mix Ingredients:
- Bake:
- Preheat the oven to 180°C (350°F).
- Transfer the mixture to a baking dish or divide it into individual ramekins.
- Bake for 20 minutes or until the top is golden brown and the mixture is set.
- Serve:
- Allow the bakes to cool slightly before serving. Enjoy warm or at room temperature.
- Bake:
Serving Suggestions
- With a Side Salad: Pair with a fresh salad for a more complete meal.
- With Yogurt or Herbs: Top with a dollop of yogurt or sprinkle with fresh herbs like parsley or basil for added flavor.
Cooking Tips
- Remove Excess Moisture: Squeezing out moisture from the zucchini helps prevent sogginess.
- Customize Cheese and Herbs: Try different cheeses, like cheddar or mozzarella, and experiment with herbs like thyme or basil.
Nutritional Benefits
- Zucchini: Low in calories, high in vitamins A and C, and rich in antioxidants.
- Oat Flakes: Provide fiber, promoting fullness and supporting heart health.
- Cheese: Adds protein and calcium, making this a balanced, satisfying dish.
Dietary Information
- Vegetarian-Friendly
- Gluten-Free Option: Use certified gluten-free oats if needed.
Nutritional Facts (Per Serving, Approximate)
- Calories: 200
- Protein: 12g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 2g
- Sugar: 3g
Storage Tips
- Refrigerator: Store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
- Freezer: Freeze in an airtight container for up to 2 months. Thaw and reheat before serving.