Turkey and Vegetable Bake
January 7th 2011 09:57
Turkey and vegetable bake
With the annual Christmas meals done and dusted, traditional seasonal foods like roast turkey and ham are going for a steal at local supermarkets and butchers. To help you take advantage of these New Year sales, the Australian Egg Corporation has devised a nutritious and simple-to-prepare family meal - The Roast Turkey and Grilled Vegetable Bake.
Combining flavoursome roast turkey and nutritious vegetables with protein-packed eggs, this recipe is a healthy way to feed the family, without blowing the new year's budget.
Serves 6
$1.74 per serve (not including turkey – pending specials)
Preparation time: 20 minutes, cooking time: 50 minutes
Olive oil cooking spray
6 thick slices of wholemeal bread
300g jar/tub grilled vegetables, drained
½ small red onion, finely sliced
200g roast turkey, skin removed, cut into small pieces
½ cup torn basil leaves
¾ cup reduced fat mozzarella cheese
6 eggs
1½ cups low fat milk
¾ cup reduced fat tasty cheese, grated
1.Preheat oven to 180˚C and grease a two litre baking dish with olive oil cooking spray.
2.Remove crusts from bread and cut into large 3cm cubes; place into a mixing bowl with grilled vegetables, onion, turkey and half of the basil leaves and mix well.
3.Spoon the mixture into the baking dish evenly and scatter with the remaining basil leaves and mozzarella cheese.
4.Whisk eggs and milk together, seasoning with freshly ground black pepper.
5.Pour over bread and stand for five minutes. Top with grated cheese and bake for 45-50 minutes or until egg is set and bread is golden.
6.Serve hot with a fresh green salad or steamed asparagus.
Nutritional Analysis (not including sides)
Serving size: 1 slice (268g)
Quantity per serve %DI / RDI*
Energy 1500kJ (359Cal) 17%
Protein 30.6g 61%
Fat, Total 16.3g 23%
- Saturated 5.7g 24%
Carbohydrate 20.9g 7%
- Sugars 5.1g 6%
Dietary Fibre 3.3g 11%
Sodium 531mg 23%
Folate 59ug 30%
Iron 2.2mg 18%
Vitamin A 289ug 38%
* Source: FSANZ Standards 1.2.8 and 1.1.1 for labelling purposes
A portion of the Roast Turkey and Grilled Vegetable Bake is a good source of fibre, folate and vitamin A and a source of iron.
Recipe courtesy eggs.org.au
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