Crunchy Ratatouille

Vegetarian
Dairy Free
Health score
25%
Crunchy Ratatouille
45 min.
6
141kcal

Suggestions

Ingredients

  • 0.5 cups bell pepper chunks red
  • 0.8 cup bread crumbs dried italian-style fine
  • teaspoon basil dried
  • large egg whites 
  • 1.5 cups eggplant chunks 
  • teaspoons garlic minced
  • teaspoons juice of lemon 
  • tablespoons mayonnaise reduced-fat
  • tablespoon olive oil 
  • servings bell pepper 
  • servings salt 
  • cups tomato chunks 
  • 1.5 cups zucchini 

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • blender
  • slotted spoon

Directions

  1. In a bowl, beat egg whites and oil to blend. In another bowl, mix crumbs, basil, and 2 teaspoons garlic.
  2. Add 1 kind of vegetable at a time to the egg mixtureeggplant, zucchini, bell pepper, and 1 1/2 cups tomatoes. Lift out with a slotted spoon, draining briefly, and add to crumbs.
  3. Mix gently to coat, the lift out. Arrange vegetables in a single layer on a 14-inch by 17-inch baking sheet.
  4. Bake in a 450 oven until vegetables are well-browned and eggplant is soft when pressed, 20 to 25 minutes.
  5. Meanwhile, in a blender or food processor, pure until smooth the remaining 1 teaspoon garllic, remaining 1/2 cup tomatoes, mayonnaise, and lemon juice to taste.
  6. Spoon vegetables onto warm dinner plates and season to taste with mayonnaise mixture and salt and pepper.

Nutrition Facts

Calories141kcal
Protein13.61%
Fat31.21%
Carbs55.18%

Properties

Glycemic Index
29.5
Glycemic Load
2.02
Inflammation Score
-10
Nutrition Score
16.656956638979%

Flavonoids

Delphinidin
17.57mg
Eriodictyol
0.04mg
Hesperetin
0.12mg
Naringenin
0.35mg
Luteolin
0.53mg
Kaempferol
0.07mg
Myricetin
0.09mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:141.07kcal
7.05%
Fat:5.13g
7.9%
Saturated Fat:0.83g
5.18%
Carbohydrates:20.42g
6.81%
Net Carbohydrates:16.37g
5.95%
Sugar:7.66g
8.51%
Cholesterol:1.12mg
0.37%
Sodium:378.05mg
16.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.04g
10.07%
Vitamin C:124.85mg
151.33%
Vitamin A:3208.12IU
64.16%
Manganese:0.42mg
21.21%
Vitamin B6:0.4mg
19.93%
Folate:75.28µg
18.82%
Vitamin K:19.17µg
18.26%
Fiber:4.05g
16.2%
Vitamin E:2.26mg
15.07%
Vitamin B1:0.22mg
14.81%
Potassium:486.84mg
13.91%
Vitamin B2:0.23mg
13.32%
Vitamin B3:2.35mg
11.73%
Selenium:6.21µg
8.88%
Iron:1.53mg
8.5%
Magnesium:33.11mg
8.28%
Phosphorus:79.01mg
7.9%
Copper:0.12mg
6.18%
Vitamin B5:0.55mg
5.51%
Calcium:50.39mg
5.04%
Zinc:0.67mg
4.45%
Source:My Recipes