Baked Tomatoes and Zucchini with Garlic
Few ingredients, but a lot of good things come into the casserole dish: tomatoes bring plenty of anti-inflammatory lycopene into play. Zucchini scores with super-low calories, but plenty of beta-carotene. The natural colouring agent is a precursor of vitamin A, which the body needs for the visual process, among other things.
Vegetables and ingredients can be exchanged without any problems! The casserole also tastes wonderful with aubergines, peppers, olives or sheep's cheese.
(Percentage of daily recommendation)
| Calorie | 167 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 32.9 μg | (55 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 627 mg | (16 %) | ||
| Calcium | 45 mg | (5 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Preparation steps
Peel the onions and cut into thin rings. Rinse zucchini and tomatoes, trim and cut both into about 1 cm (approximately 1/2-inch) thick slices.
Heat 2 tablespoons oil in a pan. Sauté onions until soft over medium heat. Coat a baking dish with 1 teaspoon oil. Layer in the onions and add 1 layer each of zucchini and tomatoes.
Peel garlic, cut into slices, place in a bowl and season with salt and pepper. Stir in remaining oil and pour over the vegetables.
Bake in preheated oven at 180°C (convection oven 160°C; gas mark 2-3) (approximately 350°F/convection 325°F) until golden brown, 30-35 minutes. If necessary add water to prevent scorching.
Meanwhile, rinse the thyme and shake dry. Sprinkle thyme sprigs on top of the casserole and serve.