Farmer S Market Vegetable Bowl
|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||3⁄4 Cup (12 tbs)|
|Skim milk||1⁄2 Cup (8 tbs)|
|Crumbled feta cheese||2 Ounce (1/2 Cup)|
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 (with electric oven door partially opened) 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 for 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.
Serving size: Complete recipe
Calories 1281 Calories from Fat 467
% Daily Value*
Total Fat 53 g81.5%
Saturated Fat 15.2 g76.2%
Trans Fat 0 g
Cholesterol 57.6 mg19.2%
Sodium 1848 mg77%
Total Carbohydrates 144 g47.9%
Dietary Fiber 16.6 g66.3%
Sugars 46.4 g
Protein 59 g117.2%
Vitamin A 460.6% Vitamin C 696%
Calcium 77% Iron 67.7%
*Based on a 2000 Calorie diet