BEEF, ZUCCHINI, AND RICOTTA BAKE
BEEF, ZUCCHINI, AND RICOTTA BAKE
PREP: 20 min
COOK: 30 min
TOTAL: 50 min
SERVES: 4
INGREDIENTS
Olive oil spray
2 teaspoons olive oil
1 red onion, finely chopped
2 large celery sticks, diced
1 (~350g) medium eggplant, diced
2 cloves garlic, crushed
2 teaspoons dried oregano
400g low-fat beef mince
2 tablespoons tomato purée
400g tin chopped tomatoes
2 large zucchinis
250g ricotta
1 egg
1/4 cup parmesan, finely grated
METHOD
1. Preheat oven to 190°C (170°C fan). Lightly spray a 1.5L ovenproof dish with oil.
2. Heat olive oil in a large saucepan over medium heat. Add onion and celery. Cook for 3–4 minutes until softened.
3. Stir in eggplant and cook for 2–3 minutes until lightly browned.
4. Add garlic and oregano. Stir briefly, then add mince and cook for about 5 minutes, breaking it up, until browned.
5. Once the meat is browned, stir in tomato purée and cook for 1 minute. Add canned tomatoes. Bring to the boil, then reduce heat and simmer for 5 minutes until slightly thickened.
6. In the meantime, slice courgettes into thin ribbons. In a separate bowl, mix ricotta and egg until smooth.
7. To assemble the dish, spread half the mince mixture in the dish. Top with half the courgette ribbons. Repeat with remaining mince and courgettes.
8. Lastly, top the layered dish with the ricotta-egg mixture. Sprinkle with grated parmesan.
9. Bake for 25-30 min until golden and bubbling.
10. Let it stand for 5-10 min before serving. Enjoy!
NUTRITION INFORMATION
ENERGY: 370 kcal (1553 kJ)
PROTEIN: 33.8 g
TOTAL CARBS: 19.9 g
SUGARS: 13.1 g
FIBRE: 5.2 g
TOTAL FAT: 16.7 g
SATURATED FAT: 6.6 g
SODIUM: 385 mg
CALCIUM: 260 mg
VITAMIN D: 0.4 ug
DELIGHTFUL “DID-YOU-KNOWS”
Lean Beef Mince
* An excellent source of high-quality protein, providing all 9 essential amino acids needed for muscle maintenance, tissue repair, and immune function. Adequate protein intake helps preserve lean muscle mass and promote satiety.
* Contains important B-group vitamins, particularly Vitamin B12, Vitamin B6 and niacin, which support energy metabolism, nerve and brain function, and red blood cell production.
* Especially rich in haem iron, a nutrient essential for oxygen transport in the blood and prevention of fatigue. Haem iron has higher bioavailability and better absorption by the gut compared to non-haem iron (found in plants).
* Rich in zinc which is involved in wound healing, immune defence, and protein synthesis for specific hormones.
* It is naturally low in saturated fat, making it a heart-friendly protein choice.
Zucchini – The Squash to Squash Your Health Goals
* Low in kilojoules, high in water, and an excellence source of fibre, making them great for weight management, gut digestion and bowel health, and for regulating your satiety and blood sugars.
* Contains Vitamin C to support immune health and Vitamin A (via beta-carotene) to protect eye health.
* They have a mild flavour and have great versatility in cooking to help boost your vegetable intake effortlessly.
Tomatoes – A Hidden Gem of Vitamin A
* An excellent source of carotenoids, especially beta-carotene, which the body converts into Vitamin A. Vitamin A is essential for vision, immune function, skin health, and cellular growth.
* Rich in lycopene which is a powerful antioxidant associated with heart health and has anti-inflammatory and anti-cancer properties. Cooking tomatoes increase the bioavailability of lycopene, which means it is more easily absorbed by the body.
* Trace amounts of Vitamin C which supporting immune defence and collagen production, and potassium which contributes to blood pressure control.
Olive Oil – Healthy Fats that Love You Back!
* Has a better fat profile compared to butter à lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.
* Source of Vitamin E à a powerful antioxidant that aids skin and immune health.
Low Fat Dairy – Parmesan & Ricotta Cheese
* Provides an umami, savoury flavour and is a good source of calcium, protein, Vitamin D, and Vitamin B12.
* Calcium is the building block for strong bones and teeth, supports muscle function, and nerve signalling for movement.
* Vitamin D enhances calcium absorption which promotes bone health. It is also an antioxidant which strengthens immune health.
* Vitamin B12 is beneficial for red blood cell production and nerve function.
* Low fat makes it heart-healthy and good for weight management as there is less saturated fat and calories overall.
Red Onion – Layers of Love
* Excellent sources of antioxidants, Vitamin C, Vitamin B6, folate, and fibre.
* Vitamin B6 and folate are beneficial for red blood cell production and tissue repair.
* High in quercetin and allicin. Quercetin has anti-inflammatory and anti-histaminergic properties. Allicin prevents heart disease and cancer development.
Egg – Nature’s Perfect Protein
* An excellent source of protein, fat-soluble vitamins (A, D, E, K), choline, and antioxidants lutein and zeaxanthin.
* A high-quality protein, meaning eggs contain all 9 essential amino acids in ideal proportions. This protein is more easily digested and used by the body to build muscle. It also promotes satiety, keeping you fuller for longer.
* Fat-soluble vitamins are essential for maintaining many metabolic functions including bone, eye, immune, and digestive health.
* Choline promotes brain development and neuroplasticity for healthy ageing, nervous system function, and liver and fat metabolism.
Lutein and zeaxanthin protect against age-related macular degeneration, blue light damage, and generally supports long-term eye health.