Cottage Cheese Casserole
Good nutritional profile
Russian baked casserole of farmer cheese, eggs, semolina and sugar.
Zapekanka is a Russian breakfast casserole of mashed farmer cheese (tvorog) mixed with eggs, sugar and semolina, baked until set and served warm or cold with sour cream. A 140 g piece with sour cream has about 260 kcal and 19 g of protein, with 11 g of sugars and 7 g of saturated fat. Serving it with fresh berries instead of sour cream cuts the saturated fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13g | 23.2% |
| Fat | 9.6g | 13.7% |
| Carbs | 12g | 4.0% |
| Simple Sugars | 4.2g | Estimate |
| Complex Carbs | 7.8g | Estimate |
| Water | 64g | 2.6% |
| Calories | 186 | 8.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.22 | g | 26.1% |
| Monounsaturated | 2.65 | g | 10.6% |
| Polyunsaturated | 0.57 | g | 4.4% |
| Omega-3 | 0.171 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 7 | mg | 0.8% |
| Omega-6 | 0.399 | g | Estimate |
| Trans | 0.18 | g | 9.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.17 | mg |
| Vitamin E | 0.26 | mg |
| Selenium | 14.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 79 | mcg | 8.8% |
| vitamin B1 | 0.03 | mg | 2.5% |
| vitamin B2 | 0.205 | mg | 15.8% |
| vitamin B3 | 0.246 | mg | 1.5% |
| vitamin B6 | 0.072 | mg | 4.2% |
| vitamin B9 | 14.6 | mcg | 3.6% |
| vitamin B12 | 0.598 | mcg | 24.9% |
| vitamin C | 0.173 | mg | 0.2% |
| vitamin D | 0.222 (9 IU) | mcg | 1.5% |
| vitamin E | 0.256 | mg | 1.7% |
| vitamin K | 0.715 | mcg | 0.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 135 | mg | 13.5% |
| iron | 0.409 | mg | 2.3% |
| magnesium | 20 | mg | 5.0% |
| phosphorus | 188 | mg | 26.9% |
| potassium | 123 | mg | 4.7% |
| sodium | 97.9 | mg | 4.3% |
| zinc | 0.606 | mg | 5.5% |
| copper | 0.046 | mg | 5.1% |
| manganese | 0.037 | mg | 1.6% |
| selenium | 14.5 | mcg | 26.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 377 | mg | 53.9% | 170% |
| Isoleucine | 697 | mg | 49.8% | 168% |
| Leucine | 1290 | mg | 47.3% | 153% |
| Lysine | 1062 | mg | 50.6% | 160% |
| Methionine | 443 | mg | 42.2% | 139% |
| Phenylalanine | 1371 | mg | 78.3% | 242% |
| Threonine | 584 | mg | 55.6% | 169% |
| Tryptophan | 175 | mg | 62.5% | 192% |
| Valine | 880 | mg | 48.4% | 159% |
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Allergens
Recipe
See full recipeIngredients
- Farmer cheese (tvorog), 5% fat 500 g
- Eggs, large 2 (100 g)
- Sugar 4 tbsp (50 g)
- Semolina 3 tbsp (35 g)
- Sour cream, 20% fat 3 tbsp (60 g)
- Vanilla extract 1 tsp
- Salt 1 pinch
- Butter, for the dish 10 g
- Sour cream, to serve 120 g
Instructions
- 1
Heat the oven to 180C and grease a 20 x 20 cm baking dish with the butter.
- 2
Mash the farmer cheese with a fork or press it through a sieve until smooth.
- 3
Whisk the eggs with the sugar, vanilla and salt, then stir in the farmer cheese and 3 tbsp sour cream.
- 4
Stir in the semolina and let the mixture stand for 15 minutes so the semolina swells.
- 5
Spread the mixture evenly in the dish and smooth the top.
- 6
Bake for 35 to 40 minutes, until set and golden on top.
- 7
Cool for 10 minutes, cut into 6 pieces and serve warm or cold with sour cream.