Have you made Zucchini Slice before? I used to make it often before shifting to a low FODMAP diet. It was a bit of a standby dinner on Friday nights because it’s so quick to make, plus the leftovers were great for lunch over the weekend. I did attempt a low FODMAP version in my early days on the diet, but the result was disappointing. Substituting standard gluten free flour mix left me with a texture that was a bit mushy and I learned that this is one of those dishes that suffers when onion is left out.
I had all but left Zucchini Slice behind, resigning to accept it was one of those recipes that just didn’t convert well. But when a reader sent me an email asking if I could come up with a low FODAMP version of Zucchini Slice I decided to have another go…
We’re heading into the warmer months here in Australia, which means zucchini, aka courgette, are coming into abundance. I remember not liking this glossy green veg much as a child, but I have to say that my little people don’t think twice about eating this vegie-filled dish.
So, the first problem: soggy slice. I knew I needed to change the flour mix to avoid my previous wet result. This time I used more rice flour which worked perfectly to soak up the moisture from the grated zucchini.
Second problem: no onion, poor flavour. The common Zucchini Slice recipe calls for a finely chopped onion. Generally, I don’t worry too much about simply dropping onion from a dish, but this doesn’t work for Zucchini Slice. The answer: chives. Also in season now, chives became the hero of my Zucchini Slice with a delicious flavour boost.
Along with the zucchini and chives, the Zucchini Slice has eggs, grated low fat cheese, finely chopped bacon (I use shortcut rashes and remove the excess fat), some Dijon mustard, and heart-healthy olive oil.
After just half an hour in the oven, the slice comes out puffed and golden. It can be eaten straight away, an easy meal with a salad on the side. It is great cold in lunch boxes too. My favourite way to serve it though, is cut into smaller pieces that are reheated on an oven tray. The outside goes a little crispy while the centre stays soft and fluffy; a pretty good finger food for the next party.
Of course there are plenty of options to vary this slice. Add other vegies such as grated carrot or pumpkin, some diced capsicum, some corn (remembering the 1/2 cob per serve limit), or sliced cherry tomatoes on top. Some of the tasty cheese could be substituted with feta or goat cheese. For a vegetarian option leave out the bacon, add another veg and a little salt to season.
You will need approximately 2 medium zucchini and 3 or 4 shortcut bacon rashes.
1 teaspoon Dijon mustard
¾ cup (90g) brown rice flour
¼ cup (35g) corn flour
2 teaspoons baking powder
375g coarsely grated zucchini
1 cup (100g) grated tasty cheese
1/3 cup finely chopped chives
120g shortcut bacon rashes, chopped
1/3 cup (80ml) olive oil
Preheat oven to 180°C. Grease and line a baking dish or slice tray measuring approximately 20x30cm.
Beat eggs and mustard with a whisk. Add rice flour, corn flour and baking powder, and whisk together until smooth.
Add the remaining ingredients and mix with a spatula until evenly combined. Spread mixture into prepared baking dish.
Bake 30-35 minutes until firm to touch, and puffed and golden.
Please note: many sources state brown rice flour is high FODMAP.
I have checked this with Dr Jaci Barrett of Diet Solutions and Monash University and she has confirmed that
brown rice flour is in fact low FODMAP and safe in a low FODMAP diet.