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 | ||
|---|---|---|
| 100 grams | |
|---|---|
| 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) | |
| |
- Histidine3,9%
- Tryptophan24%
- Phenylalanine7,9%
- Methionine12%
- Threonine7,9%
- Lysine12%
- Valin7,6%
- Isoleucine12%
- Leucine9,8%
- ClassQty, g
- Omega-30.08
- Omega-60.02
- Omega-97.39
- Cholesterol0.07
| 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 | ? |
| Anticandidal (ACD) | |
| FODMAP | |
| AIP | ? |
| DASH | ? |
| GAPS | ? |
| Low Lectin Diet | |
| Low Histamine Diet | ? |
| Gluten-free Casein-free (GFCF) | |
| Specific Carbohydrate Diet (SCD) | |
| Low Oxalate Diet | ? |
| MIND | ? |
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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