- Source of protein;
- Source of calcium;
- The whites of eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper;
- The yolks of eggs are a source of cholesterol, fat soluble vitamins A, D, E and K and lecithin;
- Eggs are rich in several nutrients that promote heart health such as betaine and choline.
- Research shows that the cholesterol found in food has much less of an effect on your blood cholesterol than the amount of saturated fat we eat.
- A great source of flavonoid antioxidants such as zeaxanthin, carotenes, and lutein;
- Zucchini is a rich source of B-complex vitamins, folate, B6, B1, B2, B3, and choline, as well as minerals like zinc and magnesium.
- 5 eggs
- 1 large zucchini, grated
- 400 g carrot, sweet potato or pumpkin, peeled and grated
- 1 1/2 cups canned corn kernels or frozen peas, drained
- 1 medium brown onion, peeled and diced
- 2 tsp dried mixed herbs
- 3/4 cup wholemeal self-raising flour
- 1 cup cheddar cheese, grated
- olive oil
- 3 large tomatoes, sliced, optional
- green side salad, to serve
Preheat oven to 200°C (180ºC fan forced).
Whisk eggs in a medium jug, season with black pepper and set aside.
In a large bowl combine remaining ingredients except tomato. Add eggs and stir mixture until well combined.
Spray a large baking dish with oil. Pour in zucchini mix and flatten with a spoon. Cover with tomato slices arranged in a single layer.
Bake for 40-45 minutes or until firm and golden brown.
Rest in the pan for 10 minutes before dividing into 6 pieces and cutting into slices. Serve with a green side salad.