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Baked vegetable dish with egg batter
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
112
KCAL / 100G
Carbs
15.4g
· 54%
Protein
4.1g
· 14%
Fat
4.1g
· 32%
Fiber
2.1g
Vitamins
Biotin
4.1µg · 14% DV
B6
0.22mg · 13% DV
Vitamin C
11.2mg · 12% DV
B2
0.14mg · 11% DV
Minerals
Selenium
7.8µg · 14% DV
Phosphorus
88mg · 13% DV
Zinc
1mg · 9% DV
Sodium
215mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.82g
MONOUNSATURATED
1.85g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
Zucchini releases moisture as it cooks, especially when the tray is crowded. Lightly salting and draining the zucchini first, slicing potatoes thinly, and spreading everything in one layer can help.
Preheat the oven well, avoid overcrowding the tray, and do not coat the vegetables with an overly thick layer of egg batter. A brief finish under top heat can help, but watch it closely to prevent burning.
Potatoes take longer to cook than zucchini, so cut the potatoes into thinner slices or smaller pieces. Very large zucchini pieces can release extra water and slow browning.
Baking does not require the vegetables to be submerged in oil, so it makes the amount of added fat easier to control. The final result still depends on how much oil and flour-based egg batter is used.
It pairs well with tzatziki-style yogurt sauce, plain yogurt with herbs, or a lemony salad. For a more substantial meal, serve it with legumes, cheese, or another lean protein source.
It can work well as part of a post-workout meal because it combines potato with egg. If eating it before exercise, choose a modest serving and allow time for digestion, particularly if it is made with extra oil.
Eating it at night is not inherently a problem; comfort depends more on portion size, added oil, and individual reflux or indigestion symptoms. A lighter preparation and fewer rich sauces may be more comfortable late in the evening.
Cool it promptly, place it in a shallow covered container, and refrigerate it rather than leaving it out for long. Because it contains egg, it is best eaten within 3 to 4 days and reheated until thoroughly hot.
Yes, but the zucchini may release water after thawing and the coating will lose some crispness. Freeze individual portions and reheat from frozen in the oven or a pan for a better texture.
No. It contains both flour and egg, so it is not suitable for people with coeliac disease, gluten-related disorders, or egg allergy unless the recipe is specifically adapted and cross-contact is prevented.
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Nutrition data compiled from USDA FoodData Central and scientific sources.