Healthy Veg Bake
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
560
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 560 cal. | (27 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 50.7 μg | (85 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 992 mg | (25 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 61 μg | (31 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 12.4 g | |||
| Uric acid | 129 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ⅜ cup olive oil
- 1 lemon (juice)
- 4 Zucchini (sliced)
- 8 cherry Tomatoes (halved)
- 12 black Olives (pitted and halved.)
- 1 onion (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 ½ cups cooked Basmati rice
- salt
- freshly ground Black pepper
- 2 tsps chopped oregano
- 2 tsps chopped mint
- 9 ozs soy Feta (, diced)
- To garnish
- torn cilantro
Preparation steps
1.
Heat the barbecue grill.
2.
Mix together the oil and lemon juice in a large bowl. Add the vegetables, garlic and rice and toss together to coat.
3.
Season to taste with salt and pepper.
4.
Fold 4 large pieces of foil in half and place 1/4 of the vegetables in the centre of each. Sprinkle with oregano and mint.
5.
Pull the 2 short sides up and roll them down over each other to create a packet, then fold over each end to seal and make a loose parcel.
6.
Place on the grill and cook for 20-30 minutes until the vegetables are tender.
7.
Carefully open the parcels and add the soya feta. Toss gently to mix and sprinkle with coriander.
