Farmer's Market Vegetable Bowl Recipe

Summary

Health IndexHealthyMethod
Main Ingredient

Ingredients

 Sweet red peppers2 Small
 Vegetable cooking spray1
 Olive oil2 Teaspoon (Divided)
 Sliced zucchini2 Cup (32 tbs)
 Onion1 Small, sliced
 Thinly sliced carrot1⁄2 Cup (8 tbs)
 Garlic2 Clove (10 gm), crushed
 Cherry tomatoes12 , halved
 Minced fresh basil1 1⁄2 Tablespoon
 Frozen egg substitute1 Cup (16 tbs), thawed
 All purpose flour2⁄3 Cup (10.67 tbs)
 Skim milk1⁄2 Cup (8 tbs)
 Salt1⁄4 Teaspoon
 Feta cheese2 Ounce, crumbled

Nutrition Facts

Serving size: Complete recipe

Calories 1248 Calories from Fat 468

% Daily Value*

Total Fat 53 g81.6%

Saturated Fat 15.2 g76.2%

Trans Fat 0 g

Cholesterol 57.6 mg

Sodium 1848.7 mg77%

Total Carbohydrates 136 g45.5%

Dietary Fiber 16.7 g66.7%

Sugars 46.4 g

Protein 58 g116.5%

Vitamin A 484.3% Vitamin C 702.8%

Calcium 80.8% Iron 69%

*Based on a 2000 Calorie diet

Directions

Cut sweet red peppers in half lengthwise; remove and discard seeds and membranes.
Place peppers, skin side up, on a large baking sheet; flatten with palm of hand.
Broil 5 1/2 inches from heat 12 minutes or until charred.
Place peppers in ice water; chill 5 minutes.
Remove from water; peel and discard skins.
Cut into thin strips, and set aside.
Coat a large nonstick skillet with cooking spray; add 1 teaspoon olive oil.
Place over medium-high heat until hot.
Add zucchini, onion, carrot, and garlic; saute 10 to 12 minutes or until vegetables are tender.
Stir in peppers, tomatoes, and basil.
Remove from heat, and keep warm.
Combine egg substitute, flour, milk, and salt in a medium bowl; beat with a wire whisk until smooth.
Coat a 9-inch cast-iron skillet with cooking spray; brush with remaining 1 teaspoon olive oil.
Place skillet in a 450° oven 4 minutes or until hot.
Pour batter into skillet.
Bake at 450° for 15 minutes.
Reduce heat to 375°, and bake 15 minutes or until puffed and browned.
Spoon vegetable mixture into shell; sprinkle with feta cheese.
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