• med fat 6.49g 6.49%
  • med sat fat 1.82g 1.82%
  • med salt 184.96mg 0.18%
  • low sugar 1.45g 1.45%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Preheat the oven to 180°C and spray a 19cm * 29cm rectangular slice pan with olive or canola oil spray.
  2. Heat oil in a frypan and cook the onion, zucchini, potato, capsicum and ham for 3-5 minutes or until vegetables are soft.
  3. Combine the cheese, flour, oil, eggs and the softened vegetable mixture into a bowl.
  4. Mix well and spread into the prepared tin.
  5. Bake in a moderate oven (180°C) for 35 minutes or until firm.
  6. Cut the slice into 3cm * 3cm squares and serve warm.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
57.66g
100.00g
Energy (kJ)
305.37kJ
529.65kJ
Protein (g)
3.44g
5.97g
Total fat (g)
3.74g
6.49g
- Saturated fat (g)
1.05g
1.82g
- Polyunsaturated fat (g)
0.78g
1.34g
- Monounsaturated fat (g)
1.54g
2.68g
Cholesterol (mg)
33.69mg
58.43mg
Carbohydrate-available (g)
5.81g
10.08g
CarbohydrateSE (g)
5.80g
10.06g
- Sugars (g)
0.83g
1.45g
Water (g)
42.59g
73.86g
Dietary fibre (g)
1.23g
2.13g
Thiamin (mg)
0.06mg
0.10mg
Riboflavin (mg)
0.06mg
0.11mg
Niacin (mg)
0.75mg
1.30mg
Niacin equivalents (mg)
1.53mg
2.65mg
Vitamin C (mg)
18.90mg
32.79mg
Total folate (ug)
20.79ug
36.05ug
Total vitamin A equivalents (ug)
49.45ug
85.76ug
Retinol (ug)
21.13ug
36.65ug
Beta carotene equivalents (ug)
166.95ug
289.56ug
Sodium (mg)
106.64mg
184.96mg
Potassium (mg)
125.70mg
218.02mg
Magnesium (mg)
12.78mg
22.17mg
Calcium (mg)
29.94mg
51.92mg
Phosphorus (mg)
97.65mg
169.36mg
Iron (mg)
0.53mg
0.92mg
Zinc (mg)
0.43mg
0.74mg

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This page has been produced in consultation with and approved by: RMIT - Department of Food Science

Last updated:

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