Recipe transformation to enhance nutritional value
Modified Zucchini Loaf Original
Recipe
6 eggs
¼ cup milk
1 cup self rising flour
4 medium zucchini
1 large onion,
200grams of Low fat ham/turkey/chicken
½ cup edam cheese, grated or ½ cup feta, cubed\n\n1
red/green/orange capsicum, diced
½ -1 cup mushrooms, sliced
Rice bran oil spray for the pan
Original Zucchini Loaf Recipe
5 eggs 1 cup self rising flour 4 medium zucchini, grated 1 large onion, finely chopped 200g bacon, finely chopped ½ cup rice bran oil ½ -1 cup edam cheese, grated 1-2 Tbsp rice bran oil |
- Overall the loaf will be very similar however the energy density
(caloric) content will be significantly reduced by eliminating the ½ cup + 1-2 Tbsp oil and replacing with
another egg, ¼ cup milk and using some spray to prevent sticking in the pan (overall reduction of ~1200kcal for the whole dish!!)
- Further reduce fat (saturated= bad) by replacing bacon with lean ham, turkey or chicken and reducing cheese to smaller amount
- Increase micronutrient and fiber content by adding more non-starchy vegetables (capsicums, mushrooms are suggested but can add whatever is in season that you like (the more colour variety the better!)
Method
- Preheat oven to 180C
- Beat eggs and add remaining ingredients in large bowl and mix to combine
- Spray rectangular baking dish and pour ingredients
- Bake for ~30-40min or until set
Bon Appétit!!
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