Baked Green Vegetables

Vegetarian
Health score
16%
Baked Green Vegetables
50 min.
8
179kcal

Suggestions

Ingredients

  • pound asparagus fresh trimmed cut into 2 inch pieces
  • 10 ounce broccoli florets frozen
  • 10 ounce brussels sprouts frozen
  • 0.3 cup butter 
  • 0.5 cup bread crumbs dry
  • teaspoons garlic powder 
  • teaspoon ground pepper black
  • cup cheddar cheese shredded
  • cups pkt spinach fresh chopped

Equipment

  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat an oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish and set aside.
  2. Fill a saucepan with water, bring to a boil over medium heat, and boil the Brussels sprouts and broccoli for 2 minutes, until thawed.
  3. Add the asparagus, and boil for 3 more minutes, until the vegetables are hot, lightly cooked, and bright green.
  4. Drain the Brussels sprouts, broccoli, and asparagus, place into the prepared baking dish, and dot with butter. Stir to melt the butter, and mix in the spinach, garlic powder, black pepper, and bread crumbs.
  5. Bake in preheated oven for 10 minutes to heat the vegetables, remove from the oven, and stir in the Cheddar cheese. Return to the oven, and bake for 20 minutes or until cheese is melted, spinach is cooked, and casserole is hot.

Nutrition Facts

Calories179kcal
Protein17.04%
Fat53.56%
Carbs29.4%

Properties

Glycemic Index
30.25
Glycemic Load
1.55
Inflammation Score
-9
Nutrition Score
19.777826011181%

Flavonoids

Naringenin
1.17mg
Luteolin
0.46mg
Isorhamnetin
3.23mg
Kaempferol
4.35mg
Myricetin
0.05mg
Quercetin
10.06mg

Nutrients percent of daily need

Calories:178.62kcal
8.93%
Fat:11.26g
17.33%
Saturated Fat:6.53g
40.84%
Carbohydrates:13.91g
4.64%
Net Carbohydrates:9.85g
3.58%
Sugar:2.97g
3.3%
Cholesterol:29.38mg
9.79%
Sodium:215.51mg
9.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.06g
16.12%
Vitamin K:160.37µg
152.74%
Vitamin C:67.02mg
81.24%
Vitamin A:1940.06IU
38.8%
Folate:98.77µg
24.69%
Manganese:0.45mg
22.67%
Calcium:168.19mg
16.82%
Fiber:4.06g
16.23%
Phosphorus:162.03mg
16.2%
Vitamin B1:0.23mg
15.64%
Vitamin B2:0.26mg
15.35%
Iron:2.59mg
14.38%
Potassium:444.29mg
12.69%
Selenium:8.79µg
12.56%
Vitamin B6:0.24mg
11.86%
Vitamin E:1.66mg
11.1%
Copper:0.19mg
9.41%
Magnesium:37.32mg
9.33%
Zinc:1.29mg
8.59%
Vitamin B3:1.57mg
7.83%
Vitamin B5:0.59mg
5.85%
Vitamin B12:0.19µg
3.09%
Source:Allrecipes