Cheese, Spinach and Zucchini Rice Slice – IBD Medical

Cheese, Spinach and Zucchini Rice Slice

by IBD Medical on April 03, 2020

diabetes food meals recipes healthy snack meal low fat

This mouthwatering cheese, spinach and zucchini rice slice can be cooked ahead of time for quick and easy lunches. Spinach is a superfood that is brimming with nutrients and is low in calories. Majority of the carbohydrates in spinach consist of fibre.

Preparation Time: 20 minutes

Cooking Time: 1 hour

Difficulty: Easy

Serves: 8

Ingredients:

  • 2 medium zucchinis
  • 200g frozen spinach
  • 4 spring onions
  • 2/3 cup rice
  • 2/3 cup grated parmesan cheese
  • 3 eggs
  • ¾ cup low-fat milk
  • freshly

Method:

  1. Preheat oven to 180°C fan-forced
  2. Line a deep 20cm x 30cm baking dish with baking paper
  3. Combine grated zucchini, thawed spinach (excess water squeezed out), finely sliced spring onion, rice and grated cheeses in a large bowl and toss to coat
  4. Whisk together the eggs, milk and pepper and stir into the rice mixture
  5. Spread rice mixture into the deep baking paper lined dish, cover with foil and bake at for 30 minutes
  6. Remove foil and cook for a further 30 minutes until eggs have set and rice is cooked
  7. Cool to room temperature before serving or refrigerate until required
  8. To serve, cut into 8 squares and serve warm or cold

Nutrition Info:

Per Serve: 436 kJ, carbohydrates 10.5g, protein 6.4g, total fat 3.8g (sat. fat 1.9g), fibre 1.3g, sodium mg115

 

IBD Medical was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

*Disclaimer: This email and its recipes are produced for informational purposes only. This website is not intended to cure, prevent, diagnose or treat any disease. Content should not be considered a substitute for professional medical advice, expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new health program or diet. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions or recipes herein or procedures undertaken hereafter. This nutritional information comes from online calculators. IBD Medical attempts to provide accurate nutritional information, figures like estimated nutritional information for recipes contained on this website, calories, fat, carbs, etc. are provided as a courtesy and are not guaranteed to be accurate. The reader is solely responsible for ensuring that any nutritional information obtained is accurate. IBD Medical is not responsible for adverse reactions, consequences or effects, resulting from the use of any recipes or suggestions herein, or procedures undertaken hereafter. This email is not intended as nutritional advice and readers of this website are ultimately responsible for all decisions pertaining to their health. Customers concerned with food allergies need to be aware of the particular ingredients that are used in recipes.

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