Artichoke, zucchini and capsicum rice slice

Artichoke, zucchini and capsicum rice slice

* VEGETARIAN

Ingredients

10 serves

15 serves

25 serves

Smooth ricotta cheese, reduced fat

500g

750g

1.25kg

Milk, reduced fat

415mL

625mL

1 litre

Parmesan cheese, finely grated

65g

100g

165g

Eggs (60g/large), lightly beaten

3

5

8

White rice, medium grain, raw

100g

160g

265g

Zucchini, grated

650g

1kg

1.8kg

Frozen peas, thawed

150g

225g

375g

Spring onions, chopped

70g

110g

185g

Fresh mint, finely chopped

1 tablespoon

1 ½ tablespoons

2 ½ tablespoons

Red capsicum, roasted, cut into strips (see tips)

350g

500g

800g

Marinated artichoke hearts, fat free, drained, halved (see tips)

160g

250g

415g

Sunflower seeds

60g

90g

150g

 

Method

  1. Preheat oven to 180°C.
  2. Mix ricotta, milk, half the parmesan, eggs, rice, zucchini, peas, spring onions and mint together in a large bowl.
  3. Pour mixture into a shallow tray, lined with baking paper.
    Note: you will need a GN2/1 gastronorm tray for 15 serves, or a GN2/1 and a GN1/2 tray for 25 serves.
  4. Scatter the capsicum over the mixture then stud with artichoke hearts and sprinkle with remaining parmesan and sunflower seeds.
  5. Bake for 55 to 60 minutes or until the slice is set. Cool slightly before slicing and serving.

 

Tips

  • Serve with a side salad for a healthy office lunch, or serve cut into small pieces for workplace catering.
  • Roasted capsicum and marinated artichokes can be purchased in jars from the antipasto section of the supermarket or from a deli.

 

Healthy Choices category: GREEN (Best choice)

 

Recipe adapted from Healthy Food Guidelines – Recipe book for supported residential services with permission from Nutrition Australia.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

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