Healthy Vegie Bake

In Winter it is particularly important to have warming foods for the body so this certainly fits the bill! This oven vegetable bake is a versatile dish that can be served hot or cold. Either way is simply delicious! To make it even healthier, serve with a side mixed salad with plenty of greens such as baby spinach or rocket and perhaps some brown rice, millet or quinoa.

Cut into very small pieces, it makes great finger food for entertaining guests. You may also like to use it as a healthy lunchbox idea for the kids to bring to school or for family members to bring to the office and avoid the canteen and unhealthy takeaways!

Be sure to use free range and preferably organic eggs for a healthier source of protein. Caged eggs are the result of much suffering and chickens kept in this way cannot provide healthful food for us.

Cook and enjoy this bake with the whole family!

Ingredients:

1 onion finely chopped
2 medium carrots grated
3 medium zucchinis grated
¾ cup chopped red capsicum
1 shallot finely chopped
1 x 440g can drained corn kernels
½ cup finely grated reduced fat fetta cheese
1/8 teaspoon sweet paprika
1 tablespoon finely chopped rosemary or 1 teaspoon dried rosemary
½ cup finely chopped parsley


Directions:

STEP 1 - Prepare the above ingredients, put them in a large bowl and mix.




6 organic eggs and 1 tablespoon corn flour mixed in 3 tablespoons cold water or milk

STEP 2 - Mix eggs together well then add the cornflour mixture.

STEP 3 - Add the egg mixture to the bowl of ingredients and gently mix together until egg is reasonably evenly distributed throughout the vegetables.

STEP 4 - Grease a 20cm casserole dish. Pour mixture into the dish. Bake in moderate 160°C/320°F oven for approx 40 - 60 mins or until cooked.

The bake will be solid to touch and browned when cooked. If there is any liquid, it is has not finished cooking.

Cooking time varies depending upon the moisture level in the vegetables. Serve with a salad.




Tip – Great to take for lunch with salad.

Tip – Always use free range eggs. Eggs that come from caged chickens are the result of these animals being treated very cruelly.

For more info go to www.rspca.org.au/campaign/choosewisely.asp

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