Taste: I love the taste of this casserole! My favorite part is the tomatoes, zucchini, and the garlic. The mixture of all the vegetables makes this meal fresh and delicious!
Ease of Preparation: This recipe is pretty easy to make but it does require a lot of slicing. Also I did experience some problems trying to get the potatoes to cook all they way through. You can alter the recipe and slightly boil the potatoes before you cut them or cook the casserole for longer.
Ingredients:
1 yellow zucchini
1 green zucchini
1 roma tomato
1 yellow onion
1 russell potato
3 cloves of garlic
1 bag of shredded mozzarella cheese
Preparation of Recipe: The hardest part of the meal is chopping up all of the vegetables. I took around 15 to 20 minutes to slice and chop all the vegetables. I sliced the tomato, potatoes, yellow and green zucchini first. Then I chopped up the onion and garlic finely and sautéd them for a few minutes placing the mixture at the bottom of my 11 x 7 baking pan. The last steps is layering the vegetables, season as desired, top with mozzarella cheese, and popping it in the oven for another 30 minutes!
Specific Nutritional Value: This meal is low in calories and high in nutrients, which makes it a nice light dinner!
Estimate Nutritional Value Per Serving:
Calories 172
Fat (g) 8.5
Saturated (g) 4.9
Cholesterol (mg) 29.5
Sodium (mg) 255.6
Potassium (mg) 262.9
Carbs (g) 12.5
Fiber (g) 3
Protein (g) 12.1
Sugar (g) 4
Vitamin A (%) 17.9
Vitamin C (%) 72
Calcium (%) 23.2
Iron (%) 5.8
Nutrients:
The RDA recommends around 64 g of fat in a 2,000 color diet so a 8.5 g in a dinner dish is perfect! The fattest part of this meal is the mozzarella cheese. The sodium in this meal is also rather low also. Warning though, I found that my potatoes need extra salt for taste which increased the sodium for my serving,. With all the vegetables in this meal is comes to about 13 % of your daily value of sugar which is rather low. This meal is low carb making it great if you've eaten most of your daily carbs. Also the Vitamin C in this meal makes up almost 3/4 of your daily intake! Not to mention all the different colors of the vegetables, that give us a rich supply of photochemical.
What Nutrients This Meal Lacks:
Unfortunately, summer vegetable tian lacks in iron. Thats why its good to pair it with a protein or make it on a day you've already consumed enough iron. Fiber is lacking from this meal as well. You might want to consume your fiber with a whole wheat bread or have a fiber rich breakfast that consists of oatmeal. Also vitamin A is lacking from this meal which can be consumed through from carrots, cooked sweet potatoes, dark leafy greens, and tuna fish.
What else to eat: Summer Vegetable Tian is very light with a main focus on vegetables and dairy, so I recommend pairing this meal with a side that is a bit heavier such as an whole grain bread and/or chicken apple sausage. This way you can reach your daily intake of dairy, vegetables, proteins, and grains.
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Enjoy, Julia Dillman
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