Super Food Ideas - - THIS MONTH -


¹⁄³ cup light-flavoured ex­tra vir­gin olive oil

1 brown onion, finely chopped

2 mid­dle ba­con rash­ers, finely chopped

2 gar­lic cloves, crushed

200g broc­coli, cut into small flo­rets

200g or­ange sweet potato, peeled, cut into 1cm cubes

1 small red cap­sicum, cut into 1cm pieces

¹⁄³ cup fresh basil leaves

¹⁄³ cup fresh flat-leaf pars­ley leaves

1 large zuc­chini, grated

1½ cups grated tasty cheese

1 cup self-rais­ing flour

1 tea­spoon ground cu­min

½ tea­spoon sweet pa­prika

6 eggs, lightly beaten

¹⁄³ cup milk

1 cup plain Greek-style yoghurt 60g baby rocket

1 Pre­heat oven to 180°C/160°C fan-forced. Grease a 4cm-deep, 16cm x 22cm (base) 20.5cm x 26.5cm (top) enamel bak­ing dish. Line base and sides with bak­ing pa­per, ex­tend­ing pa­per 2cm above edges of pan. 2 Heat 2 tea­spoons oil in a fry­ing pan over medium-high heat. Add onion and ba­con. Cook, stir­ring oc­ca­sion­ally, for 5 min­utes or un­til onion soft­ens. Add gar­lic, broc­coli, sweet potato and cap­sicum. Cook, stir­ring, for 2 min­utes. Re­move from heat. Trans­fer veg­etable mix­ture to a large bowl. Set aside for 20 min­utes to cool. 3 Add basil, pars­ley, zuc­chini, 1 cup of the cheese, flour, cu­min and pa­prika to the veg­etable mix­ture. Sea­son with salt and pep­per. Stir to com­bine. Whisk egg, milk and re­main­ing oil to­gether in a jug. Add to veg­etable mix­ture. Stir un­til well com­bined. 4 Pour mix­ture into pre­pared pan. Sprin­kle with re­main­ing cheese. Bake for 35 to 40 min­utes or un­til golden and firm to touch. Stand for 10 min­utes. Serve with yoghurt and baby rocket. NUTRI­TION: (per serve) 3540kj; 56.3g fat; 22.7g sat fat; 38.2g pro­tein; 42.5g carbs; 8.6g fi­bre; 416mg chol; 1160mg sodium.

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