Melbourne Holistic Health Group

Published in Recipes on 01 August 2011 by Melbourne Holistic Health Group

Ricotta, technically, is not a cheese but a cheese by-product. It is made from whey, the liquid separated from the curds when making cheeses such as mozzarella or provolone. It is white, moist and almost sweet in flavour and is commonly used in Italian cooking. The name ‘Ricotta’ is derived from the latin ‘recocta’, which means ‘recooked’ or ‘cooked twice’, because it is made by reheating the whey that is produced when the curds are separated for cheese.

Nutritionally, low-fat varieties of ricotta are high in calcium and low in fat. On average, 100g of low-fat ricotta provides 230-250mg calcium and about 4-8g of fat. Ricotta is also a source of protein, with 100g providing approximately 10-13g of protein. Often, however, ricotta is eaten in pastries and pasta dishes, which adds more fat and carbohydrate to the diet. Baked ricotta is a delicious and healthy way to serve this cheese and can be served with nutritious side dishes like salads or a variety of cooked vegetables.

Preparation time: 5 minutes
Cooking Time: 45 minutes
Serves: 2

Ingredients:

• 250g low-fat ricotta
• 1 egg
• 1 tablespoon parsley, chopped
• 1 clove garlic, crushed
• 3 olives, pitted and chopped
• 1-2 sundried tomatoes, chopped (optional)
• ¼ red onion, finely chopped
• Salt and pepper, to taste
• Olive oil spray, to grease an oven dish

You will need:
 

• Sieve/Colander
• Mixing Bowl
• Ovenproof dish or baking dish. You may also use ovenproof ramekins or muffin trays if you wish to make individual serves.

 Instructions:
 

1. Preheat oven to 180°C, or 160°C for fan-forced ovens.
2. Lightly grease your dish using olive oil spray.
3. Strain the ricotta of excess fluid if needed.
4. In a mixing bowl, add all of the ingredients and mix together until well combined.
5. Season with salt and pepper to taste.
6. Pour into the greased dish or dishes.
7. Bake for 45 minutes or until the ricotta is light brown in colour. Note that smaller dishes or ramekins may need less cooking time.
8. Remove from the oven and set aside for a few minutes to cool.
9. Turn out the ricotta onto a plate and serve with salad or steamed vegetables.

Nutritional information per serve (average):

Calcium: 290mg
Potassium: 160mg
Protein: 15g
Total fat: 6g
Carbohydrate: 2.5g