A source of fiber and antioxidants, this gratin supports heart health and improves digestion. The delicate flavor of zucchini and spinach with a hint of saffron makes it perfect for a light dinner.
10 | ||
10 | ||
10 | ||
20 | ||
50 |
---|
Proteins | 4.1 |
Digestible proteins | 2.5 |
Fats | 2.2 |
Net carbohydrates | 1.7 |
Calories | 44 kcal |
Indexes | |
Glycemic index | 11.9 |
Glycemic load | 0.5 |
Insulin index, II | 16.9 |
Disease inflammatory index, DII | -0.34 |
Antioxidant, ORAC | 914 |
Weight loss | Detention | Set |
---|---|---|
5% | 3% | 3% |
972 | 1350 | 1620 |
Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid | |
Recommendations (3) | |
|
Nutrient | % of RDA |
---|---|
Chlorophyll | 474747141?47 |
Lutein | 46464677?11 |
Iron | 219617113 |
Manganese | 19242229199 |
Selenium | 1212112162 |
Betaine | 1212124731 |
Potassium | 1114121697 |
Phosphorus | 1111111574 |
Magnesium | 1013113175 |
GABA | 8883983 |
Zeaxanthin | 7772671 |
Zinc | 6861211 |
Calcium | 666665 |
Coenzyme Q10 | 5551411 |
Nutrient | % of RDA |
---|---|
Cholesterol | 373737146?73 |
Oleic acid (Omega-9) | 18222032?25 |
Arachidonic acid (AA, Omega-6) | 8241647?5 |
Alpha-linolenic acid (Omega-3) | 575843 |
Nutrient | % of RDA |
---|---|
Tryptophan | 1724245992 |
Methionine | 912122696 |
Lysine | 812122563 |
Isoleucine | 812122563 |
Leucine | 710102172 |
Tyrosine | 68620103 |
Phenylalanine | 68816103 |
Threonine | 68816?? |
Selenocysteine | 5551031 |
Alanine | 5111127?? |
Valin | 58816?2 |
Allowed on diets | |
---|---|
Keto | |
Paleo | |
Mediterranean |
Slice the zucchini (100 g) into thin slices and sprinkle with salt. Let it sit for a while to release its juice.
After that, pat the slices dry with a paper towel to remove excess moisture.
The next step is to chop the spinach (100 g).
In a separate bowl, beat the egg (1 piece) with a fork. Add a pinch of saffron and chopped parsley leaves (2-3 sprigs) to the egg mixture, then season to taste.
Now you can assemble the gratin. In a baking dish, layer the zucchini slices, then sprinkle with chopped spinach and pour a small amount of the egg mixture over it.
Repeat the process, alternating zucchini, spinach, and egg mixture until all the ingredients are used.
Cover the dish with a layer of parchment paper, secure it with foil, and place it in a preheated oven at 180 degrees.
Bake for 15-20 minutes until cooked through.
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