The zucchini and sweet potato slice is a delightful, health-conscious take on a classic zucchini slice recipe. Packed with nutrient-rich vegetables, protein, and herbs, this recipe makes a versatile dish that can be adapted to your preferences. Its balanced profile makes it perfect as a light meal, a savory breakfast, or an easy-to-pack lunch. By adding nutrient-dense ingredients like sweet potato, ricotta, and zucchini, this recipe caters to those seeking a wholesome meal that doesn’t compromise on flavor.

In addition to its core ingredients, this recipe offers a world of flexibility. Whether you prefer it as-is or want to jazz it up with additions like chopped ham, parmesan cheese, or a sprinkle of chili for a touch of heat, the zucchini and sweet potato slice is as adaptable as it is delicious.

Ingredients for Zucchini and Sweet Potato Slice

To create this nutrient-packed zucchini and sweet potato slice, you will need the following ingredients:

1. 2 tsp olive oil
2. 1 large brown onion, finely chopped – Brown onions add a mild sweetness and a robust depth of flavor to the dish.
3. 300g sweet potato, peeled and coarsely grated – Sweet potato contributes a subtly sweet, earthy flavor and a boost of fiber and vitamins.
4. 2 garlic cloves, crushed – Garlic adds an aromatic kick, enhancing the dish’s complexity.
5. 4 large eggs – The main protein source in the dish, eggs provide structure and help bind the ingredients together.
6. 2 egg whites – Adding egg whites increases the protein while keeping the fat content balanced.
7. 40g (1/4 cup) plain flour – Flour helps provide structure, turning the mixture into a cohesive slice.
8. 125g (1/2 cup) reduced-fat fresh ricotta – Ricotta adds creaminess and a mild flavor without excessive fat.
9. 250g zucchini, grated with excess moisture removed – Zucchini provides a fresh flavor, a tender texture, and pairs well with sweet potato.
10. 2 tbsp chopped fresh chives – Chives add a mild onion flavor and a pop of color.
11. 2 tbsp chopped fresh continental parsley, plus extra leaves to serve – Parsley adds freshness and enhances the dish’s presentation.
12. 240g cherry truss tomatoes – Roasting cherry tomatoes brings out their natural sweetness, making them a perfect garnish for the finished slice.

Step-by-Step Instructions on how to Prepare Zucchini and Sweet Potato Slice

Step 1: Prepare the Baking Dish

Preheat your oven to 180°C (350°F). Grease and line a 26 x 16 cm baking dish with parchment paper. Preparing the dish in advance helps the slice release easily once baked, creating clean, neat portions.

Step 2: Sauté the Vegetables

In a large non-stick frying pan, heat the olive oil over high heat. Once the oil is hot, add the finely chopped brown onion. Cook the onion for around 3 minutes, stirring occasionally, until it softens and becomes slightly translucent.

Add the coarsely grated sweet potato to the pan with the onions. Cook for 3 to 4 minutes, or until the sweet potato becomes soft. Lastly, add the crushed garlic and sauté for about 1 minute, or until the garlic becomes fragrant. Remove from heat and set aside to cool slightly.

Step 3: Prepare the Egg Mixture

In a large mixing bowl, whisk together the four eggs, the two egg whites, and the flour. This mixture will serve as the base of your slice, providing the binding necessary to hold everything together. Whisk until smooth and fully combined, ensuring that no lumps of flour remain.

Next, add the ricotta to the egg mixture and whisk gently until just combined. Avoid over-mixing the ricotta, as it should remain slightly textured. Add the cooled sweet potato mixture, grated zucchini, chopped chives, and parsley to the bowl. Stir everything together until evenly combined. Season with salt and pepper to taste.

Step 4: Assemble and Bake the Slice

Pour the mixture into the prepared baking dish, spreading it out evenly. Smooth the top with a spatula to ensure an even layer, which will help it cook uniformly. Place the baking dish in the preheated oven and bake for 25 to 30 minutes, or until the top of the slice is golden brown and cooked through. You can test for doneness by inserting a toothpick into the center; if it comes out clean, the slice is ready. Once baked, set aside to cool slightly.

Step 5: Roast the Cherry Tomatoes

While the zucchini and sweet potato slice is cooling, place the cherry truss tomatoes on a baking tray. Lightly spray them with olive oil to enhance their natural sweetness and bring out a richer flavor. Roast the tomatoes in the oven for about 10 minutes, or until they soften and start to release their juices.

Step 6: Serve and Garnish

Cut the zucchini and sweet potato slice into squares or rectangles and transfer to a serving plate. Arrange the roasted cherry tomatoes on top or to the side. Sprinkle with additional parsley leaves for a fresh, vibrant garnish.

Zucchini and Sweet Potato Slice Recipe Notes and Variations

• Nutritional Profile of Eggs: Eggs are rich in protein, vitamins B12, A, E, and minerals like iron, selenium, and iodine. The egg yolks also contain lutein and zeaxanthin, which support eye health.
• Variations: For added flavor, try mixing in chopped ham, parmesan, or chili flakes to the egg mixture before baking. Grated cheese like cheddar or mozzarella also works well.
• Advance Preparation: This dish can be made up to a day in advance. Prepare the slice, cover it with plastic wrap, and store it in the refrigerator. Reheat in the oven before serving.

Nutritional Information (Per Serving)

This recipe is a nutrient-rich, high-fiber option that makes it a good choice for those looking to enjoy a satisfying yet healthy meal.

• Energy: 1113 kJ (266 cal)
• Protein: 14.0g
• Total Fat: 9.4g
• Saturated Fat: 3.3g
• Carbohydrates: 30.6g
• Sugars: 7.3g
• Sodium: 217.7mg

This zucchini and sweet potato slice provides a satisfying meal, balancing protein, fiber, and healthy fats. It’s a nutritious addition to your meal rotation, and its versatility allows for endless variations.