Mini Tomato, Corn and Pepper Casseroles
Nutritional values
(Percentage of daily recommendation)
| Calorie | 173 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.6 g | (45 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 46.1 μg | (77 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 704 mg | (18 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
Preparation steps
Preheat the oven to 160°C (approximately 325°F). Lightly grease 4 small, ovenproof ramekins.
Drain the corn well. Rinse and quarter the tomatoes, remove seeds and cut into very small cubes. Rinse the pepper, halve lengthwise, remove the seeds and white ribs and cut into small cubes. Rinse and peel the salsify and cut lengthwise into narrow strips. Then cut into small, bite-sized pieces. Mix together the salsify, parsley and chives and place in the ramekins. Lightly season with salt and pepper and add the tomatoes and diced peppers. Lightly season with salt and pepper and top with the corn. Lightly season with salt and pepper and drizzle with olive oil. Bake until piping hot, 45-60 minutes.
Meanwhile, rinse the cucumber and cut into thin slices. Arrange on plates and place a parsley leaf on each slice. Invert the ramekins onto the cucumber slices and serve immediately.
