Garden Vegetable Bake

Health score
3%
Garden Vegetable Bake
55 min.
6
153kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will impress your family and friends? Look no further than this delightful Garden Vegetable Bake! Bursting with vibrant flavors and packed with wholesome ingredients, this dish is not only easy to prepare but also a feast for the eyes.

Imagine a medley of fresh zucchini, sweet corn, juicy tomatoes, and savory onions, all harmoniously layered and topped with a sprinkle of reduced-fat Parmesan cheese. This bake is a perfect way to showcase the best of garden-fresh vegetables, making it an ideal choice for any occasion, from casual weeknight dinners to festive gatherings.

With just 55 minutes of your time, you can create a dish that serves six and offers a satisfying 153 calories per serving. The combination of protein, healthy fats, and carbohydrates ensures that this bake is not only delicious but also a balanced addition to your meal. Plus, it’s a fantastic way to sneak in some extra veggies into your diet!

Whether you’re a seasoned cook or a kitchen novice, this Garden Vegetable Bake is sure to become a staple in your recipe collection. So, preheat your oven, gather your ingredients, and get ready to enjoy a wholesome dish that celebrates the flavors of the garden!

Ingredients

  • 0.5 cup parmesan grated reduced-fat
  • cup zucchini chopped
  • 0.7 cup corn sweet whole (from 15.25-oz can)
  • 0.5 cup tomatoes chopped
  • 0.5 cup onion chopped
  • 0.8 cup baking mix bisquick heart smart®
  • cup skim milk fat-free (skim)
  • 0.5 cup eggs fat-free
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 

Equipment

  • bowl
  • oven
  • knife
  • baking pan
  • glass baking pan

Directions

  1. Heat oven to 400°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray.
  2. Sprinkle 1/4 cup of the cheese in baking dish. Top with zucchini, corn, tomato and onion.
  3. Sprinkle remaining 1/4 cup cheese over vegetables.
  4. In small bowl, stir remaining ingredients until blended.
  5. Pour over vegetables and cheese.
  6. Bake uncovered 32 to 35 minutes or until knife inserted in center comes out clean.
  7. Let stand 5 minutes before cutting.

Nutrition Facts

Calories153kcal
Protein20.16%
Fat37.02%
Carbs42.82%

Properties

Glycemic Index
24.21
Glycemic Load
1.14
Inflammation Score
-4
Nutrition Score
8.4308695689492%

Flavonoids

Naringenin
0.08mg
Isorhamnetin
0.67mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
2.92mg

Nutrients percent of daily need

Calories:152.75kcal
7.64%
Fat:6.28g
9.66%
Saturated Fat:2.42g
15.14%
Carbohydrates:16.35g
5.45%
Net Carbohydrates:15.43g
5.61%
Sugar:5.29g
5.88%
Cholesterol:84.19mg
28.06%
Sodium:588.09mg
25.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.7g
15.39%
Phosphorus:253.95mg
25.4%
Calcium:192.94mg
19.29%
Vitamin B2:0.28mg
16.48%
Selenium:9.75µg
13.92%
Vitamin B12:0.66µg
11.06%
Folate:44.12µg
11.03%
Vitamin B1:0.14mg
9.48%
Vitamin C:6.72mg
8.14%
Vitamin A:389.15IU
7.78%
Manganese:0.15mg
7.67%
Potassium:254.32mg
7.27%
Vitamin B5:0.69mg
6.87%
Zinc:1.02mg
6.77%
Vitamin B6:0.13mg
6.67%
Vitamin D:0.89µg
5.92%
Iron:1.03mg
5.72%
Magnesium:22.65mg
5.66%
Vitamin B3:1.07mg
5.34%
Copper:0.09mg
4.41%
Fiber:0.92g
3.67%
Vitamin K:3.24µg
3.08%
Vitamin E:0.34mg
2.28%