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Farmer's Market Vegetable Bowl

Diet.Chef's picture
  Sweet red peppers 2 Small
  Vegetable cooking spray 1
  Olive oil 2 Teaspoon (Divided)
  Sliced zucchini 2 Cup (32 tbs)
  Onion 1 Small, sliced
  Thinly sliced carrot 1⁄2 Cup (8 tbs)
  Garlic 2 Clove (10 gm), crushed
  Cherry tomatoes 12 , halved
  Minced fresh basil 1 1⁄2 Tablespoon
  Frozen egg substitute 1 Cup (16 tbs), thawed
  All purpose flour 2⁄3 Cup (10.67 tbs)
  Skim milk 1⁄2 Cup (8 tbs)
  Salt 1⁄4 Teaspoon
  Feta cheese 2 Ounce, crumbled

Cut sweet red peppers in half lengthwise; remove and discard seeds and membranes.
Place peppers, skin side up, on a large baking sheet; flatten with palm of hand.
Broil 5 1/2 inches from heat 12 minutes or until charred.
Place peppers in ice water; chill 5 minutes.
Remove from water; peel and discard skins.
Cut into thin strips, and set aside.
Coat a large nonstick skillet with cooking spray; add 1 teaspoon olive oil.
Place over medium-high heat until hot.
Add zucchini, onion, carrot, and garlic; saute 10 to 12 minutes or until vegetables are tender.
Stir in peppers, tomatoes, and basil.
Remove from heat, and keep warm.
Combine egg substitute, flour, milk, and salt in a medium bowl; beat with a wire whisk until smooth.
Coat a 9-inch cast-iron skillet with cooking spray; brush with remaining 1 teaspoon olive oil.
Place skillet in a 450° oven 4 minutes or until hot.
Pour batter into skillet.
Bake at 450° for 15 minutes.
Reduce heat to 375°, and bake 15 minutes or until puffed and browned.
Spoon vegetable mixture into shell; sprinkle with feta cheese.

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1248 Calories from Fat 468

% Daily Value*

Total Fat 53 g81.6%

Saturated Fat 15.2 g76.2%

Trans Fat 0 g

Cholesterol 57.6 mg19.2%

Sodium 1848.7 mg77%

Total Carbohydrates 136 g45.5%

Dietary Fiber 16.7 g66.7%

Sugars 46.4 g

Protein 58 g116.5%

Vitamin A 484.3% Vitamin C 702.8%

Calcium 80.8% Iron 69%

*Based on a 2000 Calorie diet

Farmer's Market Vegetable Bowl Recipe