Garlicky "Fried" Vegetables

Vegetarian
Dairy Free
Health score
53%
Garlicky "Fried" Vegetables
35 min.
6
194kcal

Suggestions


Welcome to a delightful adventure in vegetarian cooking with our Garlicky "Fried" Vegetables! If you're seeking a vibrant side dish that bursts with flavor while remaining light and healthy, you’ve arrived at the perfect recipe. This dish seamlessly blends a variety of vegetables, including mushrooms, zucchini, and okra, draped in a crispy, golden breadcrumb coating that will leave your taste buds dancing.

Perfect for any occasion, from casual family dinners to elegant entertaining, this dish showcases how delicious healthy eating can be. With a health score of 53, it’s not just about satisfying your craving for something crunchy; it's also a nourishing choice packed with nutrients. Our use of egg whites and panko breadcrumbs keeps the calorie count at a delightful 194 kcal per serving, making it easy to enjoy without the guilt.

What's truly special about this recipe is the tantalizing garlic and Creole seasoning that elevate the vegetables to a whole new level. Pair it with our zesty horseradish sauce for an added kick, and you’ve got a memorable dish that everyone will rave about. Whether you’re a long-time vegetarian or simply looking for a healthy way to enjoy vegetables, this Garlicky "Fried" Vegetable recipe is bound to impress. So, roll up your sleeves and let's get cooking!

Ingredients

  • ounce button mushrooms 
  • 0.3 cup cornstarch sifted
  • teaspoons creole seasoning 
  • large egg whites 
  • large garlic clove minced
  • small tomatoes green cut into 1/4-inch-thick slices
  • servings horseradish 
  • 0.5 pound okra whole
  • cups panko breadcrumbs 
  • 0.3 teaspoon pepper 
  • medium size bell pepper red cut into strips
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • small zucchini cut into 1/4-inch-thick slices

Equipment

  • bowl
  • paper towels
  • oven
  • whisk
  • aluminum foil

Directions

  1. Place tomato slices on paper towels; sprinkle with 1/8 teaspoon salt, and let stand 5 minutes.
  2. Place tomatoes, zucchini, and next 4 ingredients in a large bowl.
  3. Sprinkle evenly with Creole seasoning and cornstarch; shake to remove excess.
  4. Combine breadcrumbs, 1/4 teaspoon salt, and pepper in a shallow bowl.
  5. Whisk 3 egg whites in a small bowl until frothy. Dip half of vegetables in egg whites, draining excess. Dredge vegetables, in batches, in breadcrumb mixture. Repeat procedure with remaining egg whites, vegetables, and breadcrumb mixture.
  6. Arrange vegetables on wire racks coated with cooking spray; place racks on aluminum foil-lined pans. (Do not overlap vegetables.)
  7. Bake at 400 for 30 to 35 minutes or until golden brown.
  8. Serve immediately with Horseradish Sauce.

Nutrition Facts

Calories194kcal
Protein20.76%
Fat9.77%
Carbs69.47%

Properties

Glycemic Index
40
Glycemic Load
1.36
Inflammation Score
-8
Nutrition Score
16.987826015638%

Flavonoids

Luteolin
0.12mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
8.11mg

Nutrients percent of daily need

Calories:194.23kcal
9.71%
Fat:2.16g
3.32%
Saturated Fat:0.45g
2.82%
Carbohydrates:34.49g
11.5%
Net Carbohydrates:30.35g
11.04%
Sugar:5.81g
6.45%
Cholesterol:0mg
0%
Sodium:450.38mg
19.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.31g
20.62%
Vitamin C:43.85mg
53.16%
Manganese:0.71mg
35.45%
Vitamin B2:0.49mg
28.81%
Vitamin B1:0.43mg
28.66%
Selenium:18.48µg
26.4%
Vitamin A:1306.33IU
26.13%
Vitamin B3:4.21mg
21.04%
Folate:81.32µg
20.33%
Vitamin K:17.91µg
17.05%
Fiber:4.14g
16.57%
Vitamin B6:0.29mg
14.35%
Potassium:498.96mg
14.26%
Copper:0.28mg
14.19%
Phosphorus:131.99mg
13.2%
Magnesium:51.71mg
12.93%
Iron:2.25mg
12.5%
Vitamin B5:1.07mg
10.74%
Calcium:101.1mg
10.11%
Zinc:1.05mg
7.01%
Vitamin E:0.73mg
4.83%
Vitamin B12:0.15µg
2.5%
Source:My Recipes