Zucchini and Cheese Oat Bakes

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

    1. 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.
    1. 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.
    1. 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.

    2. Serve:
      • Allow the bakes to cool slightly before serving. Enjoy warm or at room temperature.

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.
See also  Easy and Delicious Vegetable Soup Recipe