For a meatless meal, this dish provides plenty of iron. The trace element is necessary for the build-up of red blood cells, which ensure sufficient oxygen in the cells. The vegetables also provide the daily requirement of vitamin C, which promotes iron absorption and protects against infections.
If you want to save fat, then use a yogurt with 3.5 percent fat content instead of the Greek yogurt with 10 percent fat content. This will result in just under 6 grams less fat per portion!
(Percentage of daily recommendation)
|Calorie||536 kcal||(26 %)|
|Protein||16 g||(16 %)|
|Fat||25 g||(22 %)|
|Carbohydrates||57 g||(38 %)|
|Sugar added||0 g||(0 %)|
|Roughage||13 g||(43 %)|
|Vitamin A||0.5 mg||(63 %)|
|Vitamin D||0.8 μg||(4 %)|
|Vitamin E||7.2 mg||(60 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.5 mg||(45 %)|
|Niacin||8 mg||(67 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||125 μg||(42 %)|
|Pantothenic acid||2 mg||(33 %)|
|Biotin||19.6 μg||(44 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||112 mg||(118 %)|
|Potassium||1,173 mg||(29 %)|
|Calcium||226 mg||(23 %)|
|Magnesium||150 mg||(50 %)|
|Iron||6 mg||(40 %)|
|Iodine||21 μg||(11 %)|
|Zinc||3.2 mg||(40 %)|
|Saturated fatty acids||8.9 g|
|Uric acid||109 mg|
Rinse the potatoes. Cook in a small pot of water for about 15 minutes. Shock in cold water, then cut and peel potatoes.
While the potatoes are cooking rinse zucchini, wipe dry, trim, and cut them into approximately 3/4-inch slices. Rinse the bell pepper, cut into quarters, remove seeds and cut into approximately 3/4-inch cubes. Rinse the cherry tomatoes.
Thread potatoes, zucchini slices, bell pepper cubes and tomatoes onto wooden skewers (about 2-3 skewers per serving).
Heat the olive oil in a pan. Season the skewers with salt and pepper and fry until golden brown.
Peel the garlic and rub it onto an approximately 8 x 8 inch baking dish.
Cut bread into coarse breadcrumbs and add to the pan. Place on the middle oven rack and broil under the oven broiler for about 4 minutes.
Place skewers on top of the breadcrumbs in the pan.
Separate the egg (save the egg white for another use). Mix yogurt, 3 tablespoons of water, egg yolk, salt, pepper and red pepper flakes with a fork.
Spread the yogurt sauce over the skewers. Bake in a preheated oven at 350°F/convection 325°F on the middle rack for 15-20 minutes.