Roasted vegetables make a great side dish for any dish. They attract with ease of preparation, a large number of recipes and beneficial properties.
| Ingredients | Quantity |
| tomatoes - | 250 g |
| eggplants - | 250 g |
| zucchini - | 400 g |
| onion - | 120 g |
| sweet pepper - | 250 g |
| vegetable oil - | 25 ml |
| salt, pepper and dill - | taste |
| Cooking time: 40 minutes | Calorie content per 100 grams: 33 Kcal |
The simplicity of the recipe lies in the fact that the ingredients only need to be washed, cut and placed in a baking dish; the oven will do the rest of the work.
Vegetables can be cut into arbitrary shapes or into rings or half rings. After this, everything is sprinkled with spices and herbs (to taste), poured with oil and mixed. If you don't have an oven, you can cook vegetables on the stove.
Vegetables baked with cheese in the oven
It is best to bake delicious and aromatic vegetables with meat and piquant cheese in a home oven. The ingredients create a unique bouquet of magnificent and unique taste and bright and rich aroma.
It is used as a side dish for dinner or as an unusually tasty and healthy dish for any celebration. Show your friends your culinary skills and treat their tummies with a hearty, easy stir-fry.
To do this you will need the following products:
- tomato (1 pc.);
- potatoes (800 gr);
- zucchini (300 g);
- eggplant (300 gr)
- carrots (120 g);
- bell pepper (preferably different colors) (150 g);
- medium onion (1 pc.);
- sour cream (3 tablespoons);
- garlic (2 – 3 cloves);
- greens (1 bunch);
- vegetable oil for marinade (2 tablespoons);
- eggs (2 pcs.);
- salt;
- spices.
Attention! If you don't like zucchini or eggplant, you can substitute other foods, such as broccoli or celery. Some professional cooks add canned corn or turnips.
We buy groceries and stock up on positivity. Let's start creating a masterpiece. Add all the ingredients one by one. Grease the bottom of the baking sheet with oil and arrange all the vegetables evenly on the side.
1. Do not remove the skin of the zucchini and cut it into rings. Add to the dish.
2. We do the same with eggplant.
3. Cut the onion into medium rings in the same way.
4. Cut the tomato into slices.
5. Cut the potatoes into medium-thick slices and place them on the bottom of a baking sheet.
6. Remove the seeds from the bell pepper and carefully cut it into rings.
7. Cut the carrots. If it is large, you need to cut it into semicircles. Chop the middle fruit into whole slices. Place all the vegetables sideways at a slight angle. Alternate so that they are all evenly distributed on the baking sheet.
8. Separately break the eggs and mix it with sour cream, salt and spices.
9. Beat the mass with a blender (or whisk).
10. Fill all the cuts with beaten egg grounds.
11. Sprinkle a little herbs on top.
12. Bake all the cuts at a temperature of 200°C for about an hour.
13. Check readiness. To do this, pierce the potatoes with a sharp knife. It should soften.
14. Grate the cheese on a coarse grater and chop the garlic. We pour our entire creation evenly (first the cheese, then the garlic) and put it back in the oven for 10 - 15 minutes.
Roasted vegetables are served hot. The dish turns out to be very satisfying, so it is recommended to serve sliced bread and pickles. It can be used as a secondary dish for any prepared foods on any table.
Product calorie analysis
Ratio of proteins, fats and carbohydrates:
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- B-carotene is provitamin A and has antioxidant properties. 6 mcg of beta carotene is equivalent to 1 mcg of vitamin A.
- Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
- Chlorine is necessary for the formation and secretion of hydrochloric acid in the body.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- Manganese is involved in the formation of bone and connective tissue, and is part of enzymes involved in the metabolism of amino acids, carbohydrates, and catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
- Copper is part of enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
- Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
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You can see a complete directory of the healthiest foods in the “My Healthy Diet” app.
Vegetables baked in the oven are an excellent dietary dish because vegetables are low in calories and no oil is used during baking. When choosing vegetables for baking, you need to choose non-watery ones - such as eggplant, peppers, potatoes, onions, carrots, beets. It is better not to bake tomatoes, zucchini, and cucumbers; they will spread with water and the dish will turn out liquid.
Vegetables contain a lot of coarse fiber, which stimulates the intestines well. Baked vegetables, unlike raw ones, can be consumed for stomach diseases and inflammation of the mucous membrane.
You need to add spices to the dish to make it more tasty and rich. You can also use sour cream and mayonnaise. But this will add calories and fat.
Vegetables are an integral part of any dietary menu. Why are they so valued? How many calories are in vegetables? How does this indicator change with different types of heat treatment? Let's find out!
Dietary vegetables
Juicy and delicious vegetables baked in your home oven are perfect for all gourmets who follow a strict diet. The dish turns out incredibly tasty and very low in calories. Spicy and aromatic spices enhance the taste and make it incredibly piquant.
They can be a good addition to dietary food (meat, steamed cutlets, light soup) or become a separate diet.
To prepare this easy and tasty casserole, you need to prepare your workspace and prepare all the necessary ingredients:
- tomatoes (250 gr);
- homemade eggplants (250 gr);
- fresh zucchini (250 g);
- onions (one medium head);
- sweet pepper with thick walls (250 g);
- olive or vegetable oil (2 tablespoons);
- balsamic vinegar (2 tablespoons);
- medium-sized carrots (2 pcs.);
- garlic (one head);
- salt;
- spices.
Attention! The dish is dietary. Therefore, it is strongly recommended not to add mushrooms or other heavy foods there. They will harm the stomach and slow down healing.
Let's start cooking. First you need to wash all the fruits and grease the baking sheet. Lay out the ingredients one by one.
1. Zucchini and eggplant are cut exactly the same. Remove the skin and cut into large pieces.
2. Chop the onion into medium pieces.
3. Remove the back part and seeds from the bell pepper. We cut it into oblong pieces.
4. Cut the carrots into large rings (2 – 3 cm).
5. Chop the tomatoes into large slices.
6. Prepare the sauce. Mix balsamic vinegar, spices and oil. Everything is prepared in a small container. The components must be thoroughly mixed into a thick paste.
7. Place all vegetables on a baking sheet. Do not cut the garlic, peel it and lay it out whole.
8. Mix the entire consistency and send it to our oven to simmer at a temperature of 200°C. The baking tray with the slices should remain inside for about 40 - 45 minutes.
The color of the fruit remains virtually unchanged. Diets have never been so enjoyable and nutritious.
Calorie content of fruits and berries
It has been proven that the denser the consistency of the fruit pulp, the more calories it contains. For comparison, you can take watermelon and banana. It's easy to guess that a banana has more calories than a watermelon.
It is also easy to determine the number of harmful kilojoules in a product by taste. The riper and sweeter the fruit, the more sugar and calories it contains. Therefore, choose fruits that are slightly unripe - they have less sugar and more fiber.
Eat fruits and berries. But no more than 2 pieces or 2 cups per day, respectively. Choose fruits that are not too sweet and have thin flesh. And don't forget to count your calories using the table below.
Calorie table for fruits and berries per 100 grams
| Fruits and berries | GI | GN | B | AND | U | Kcal |
| Apricot | 35 | 2,5 | 1 | 0 | 11 | 46 |
| Avocado | 10 | 0,2 | 2 | 20 | 7 | 208 |
| Cherry plum | 25 | 1,6 | 0 | 0 | 8 | 34 |
| A pineapple | 50 | 7 | 0 | 0 | 11 | 49 |
| Orange | 30 | 3 | 1 | 0 | 8 | 36 |
| Watermelon | 75 | 6,6 | 0 | 0 | 8 | 27 |
| Banana | 55 | 11 | 2 | 0 | 22 | 89 |
| Cowberry | 35 | 2,9 | 1 | 0 | 8 | 43 |
| Grape | 45 | 6,8 | 1 | 0 | 17 | 65 |
| Cherry | 25 | 2,8 | 1 | 0 | 12 | 52 |
| Pomegranate | 33 | 6,5 | 1 | 0 | 14 | 52 |
| Grapefruit | 25 | 2,4 | 1 | 0 | 10 | 29 |
| Pear | 30 | 4 | 0 | 0 | 11 | 42 |
| Melon | 65 | 4 | 0 | 0 | 7 | 38 |
| Figs | 35 | 6,9 | 1 | 0 | 14 | 49 |
| Kiwi | 50 | 5,5 | 1 | 0 | 10 | 48 |
| Strawberry wild-strawberry | 25 | 2 | 1 | 0 | 7 | 30 |
| Cranberry | 45 | 3,1 | 0 | 0 | 4 | 28 |
| Coconut | 45 | 2,8 | 3 | 34 | 30 | 380 |
| Gooseberry | 25 | 4 | 1 | 0 | 12 | 43 |
| Lemon | 20 | 20,6 | 1 | 0 | 3 | 16 |
| Raspberries, blackberries | 25 | 2,9 | 1 | 0 | 11 | 42 |
| Mandarin | 30 | 3 | 1 | 0 | 8 | 33 |
| Mango | 50 | 7 | 0 | 0 | 12 | 67 |
| Nectarine | 35 | 3 | 1 | 0 | 12 | 48 |
| Peach | 35 | 3,2 | 1 | 0 | 11 | 46 |
| Plum | 30 | 2,4 | 1 | 0 | 10 | 42 |
| Red currants | 25 | 1,9 | 1 | 0 | 8 | 39 |
| Black currant | 15 | 1,1 | 1 | 0 | 7 | 36 |
| Persimmon | 50 | 8 | 0 | 0 | 17 | 53 |
| Blueberry | 25 | 6 | 1 | 0 | 11 | 44 |
| Apple | 35 | 4 | 0 | 0 | 10 | 47 |
The table shows that watermelon per 100 grams has a very high glycemic index (75). Is this product really worth avoiding due to its high GI? Considering that watermelon is almost entirely water, it has a low glycemic load (6.6). Therefore, in small quantities, watermelon will not harm your figure. But if you are used to eating half a watermelon at a time, then keep in mind that 500 grams of this product will cause a load of 33.
As you can see, calorie content is far from the main indicator. The glycemic index and glycemic load show much more accurately how healthy a product will be. Use the above tables of caloric content of vegetables and fruits, and you will always correctly plan your daily menu.
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Recipe for baking vegetables in foil
It is very simple and quick to prepare a delicious and satisfying dinner using such an everyday household item as foil. The main thing is to choose the right products and get to work:
- eggplant (1 pc.);
- half a large zucchini;
- tomato (5 medium fruits);
- bell pepper (2 pcs.);
- onion (1 medium head);
- mushrooms (champignons) (5 pcs.);
- garlic (2 cloves);
- vegetable or olive oil (2 tablespoons);
- salt;
- spices for vegetables;
- greens (1 bunch).
Before you start cooking, all food should be washed and dried. After that, we cut them and put them in a separate bowl in any order.
1. Zucchini. They need to be cut into large pieces.
2. Eggplants. They are cut in a similar way.
3. Cut the champignons into 4 parts. The caps are not separated from the stalks.
4. Tomatoes. Cut into 4 or 2 parts. It all depends on the size.
Attention! Tomatoes provide a lot of moisture and to prevent them from spreading on the baking sheet, it is recommended to use firm varieties. “Cream” is ideal.
5. Pepper must have thick barrels. It is also recommended to use beautiful fruits of different shades. Then, when baking, they will remain juicy, beautiful and aromatic. But the color will not change.
6. It is cut into two parts, the seeds are removed and cut coarsely into slices.
7. Cut the onion into 4 parts.
8. Salt.
Season the dish.
9. Chop the garlic into slices, add salt and add spices to suit your taste preferences. Add oil for frying.
10. Mix all the vegetables so that they are all saturated with the oily liquid.
11. Place foil on the bottom of the baking sheet. Leave a small margin on one side (5 cm) (then we cover the dish with it). You can simply cover the bottom with one sheet of foil, and then cover the entire baking sheet with another sheet.
12. Pour all the shredded products into the mold and cover them on top with extra foil. It is not necessary to maintain a seal. The main thing is that all ingredients are covered tightly.
13. Bake them at 200°C for about an hour.
14. Take out the baking sheet. Open the top layer of foil.
15. Bake for another 20 minutes.
Attention! If you want the fruits to become more tender and soft, you can brown them for another 10 minutes. The main thing is not to overdo it. Otherwise, instead of a satisfying dish, you will get burnt coals.
Foil really works wonders. Inside, any product turns into a real work of art. You can eat it hot, or wait until the next morning. You don't need to prepare anything special. Just open the refrigerator and enjoy a great selection of hearty vegetables.
Is low calorie content the most important indicator?
The dietary menu has its own nuances. Important indicators are the glycemic index (GI) and glycemic load (GL). They show how quickly carbohydrates are broken down and absorbed by the body. The lower the GI and GL, the fewer calories will be stored as extra pounds.
If we talk about vegetables, then among them you can find real enemies of a thin waist, for example, potatoes. And almost all fruits can surprise you with their sky-high sugar levels, since they all contain a fast source of carbohydrates - fructose.
There are two more factors that reduce the benefits of fruits and vegetables to nothing:
The rate of energy breakdown from carbohydrates after heat treatment increases significantly
The fact is that fiber is destroyed during cooking. Carbohydrates turn from complex to simple. And in order to process vegetables raw, the body spends more energy and, accordingly, calories.
Tip: It's best to eat vegetables raw. They completely retain vitamins and slowly saturate the body. The smaller you cut vegetables or fruits, the faster they are absorbed by the body.
When crushed, fiber, which slows down the breakdown of carbohydrates, is destroyed. This is especially true for making juices and smoothies. Some vegetables and almost all fruits become the worst enemies for health and figure.
Tip: Before eating, eat fruits and vegetables whole or cut into large pieces.
Cooking vegetables in the sleeve
The fastest way to cook something quick and incredibly tasty is to use cling film to create a unique masterpiece - vegetables in a sleeve. This dish is easy to digest in the stomach and is good for those on a strict diet. The film retains all the beneficial properties, and the heat of the oven makes the dish incredibly appetizing.
The recipe provides for any options, but this list is best suited:
- medium potatoes (3 pcs.);
- medium carrots (3 pcs.);
- onions (2 medium heads);
- multi-colored bell pepper (2 pcs.);
- broccoli (200 g);
- young zucchini (3 pcs.);
- eggplant (1 pc.);
- greens (cook’s choice);
- olive or vegetable oil (2 tablespoons);
- garlic (3 cloves);
- salt;
- spices to taste.
All products must be prepared, washed well and peeled. Next, cut all the ingredients in any order and put them in a container.
1. Finely chop the onion.
2. Carrots in half rings or rings. They should be cut into large pieces.
3. Remove the butt from the pepper, cut it lengthwise, get rid of the seeds and cut each part coarsely.
4. Place the cauliflower whole or cut it large.
5. If the potatoes are not very large, you can add them whole. Cut large tubers into large pieces.
6. Cut eggplant and zucchini into rings.
7. All this beauty must be salted, spices and oil added. Mix thoroughly so that the oil saturates all the ingredients.
8. It is recommended to wait 20 - 30 minutes so that all of the above products are well marinated.
9. Take cling film (sleeve) and fill it with vegetables.
10. Bake the dish for 45 minutes at a temperature of 200°C.
Attention! The ingredients can be placed in a ceramic bowl, placed on a baking sheet, covered with a sleeve and in the oven. Or pour from the container into cling film and bake in it. As you wish.
Vegetables are baked evenly and have very beneficial properties. Even gourmets will appreciate this great taste and lasting aroma.
Useful tips
Despite the simplicity of preparing vegetables, there are important rules that you need to remember during the cooking process.
- For baking, select only whole, undamaged vegetables;
- Vegetable ingredients should be thoroughly washed and dried with a paper towel before cooking. Unlike other recipes, the skin is not removed;
- If possible, peppers and tomatoes should be cooked in the upper part of the oven for 10-15 minutes, until the skin first cracks;
- If the recipe does not require chopping the onion, it is simply peeled and cooked whole.
Additional but very important preparation points
Some recipes recommend chopping the bay leaf. It is better to add the whole one, since the crushed leaf can penetrate into the soft tissues lining the gastrointestinal tract. In addition, it is not digested in the stomach, so this should not be done, it is dangerous to health.
Serve cooked food immediately. As the dish cools down, it loses its nutritional value. Vitamins are lost even faster if it is reheated.
It would be more correct to salt the already prepared food. If you are not comfortable with this, salt the vegetables at the beginning or halfway through cooking.
By adding various spices, we give the dish unique national shades. In Italy and Mediterranean countries, rosemary, thyme and basil are used. In Asian countries this will be chili pepper, curry powder, cilantro.
Balsamic vinegar, lemon juice, garlic, but in small quantities, and various herbs that you like will help enrich the taste of baked vegetables. Vegetables, each in their own way, have a unique taste.
For a nursing mother, do not use spicy seasonings.
If you hold an eggplant over gas, you get the smell of a fire.
Why the oven is a great option for cooking when losing weight
The oven is one of the favorite types of kitchen appliances for most housewives. And there is a simple explanation for this: it saves time and allows you to get a tasty, juicy dish.
Nutritionists no less often recommend choosing baking as the main cooking method, but for slightly different reasons:
- Thanks to the gradual increase in temperature, the structure of the products is not destroyed and a minimum amount of harmful compounds is formed.
- Baking does not require the use of vegetable or butter, which significantly increases the calorie content of dishes (as when frying).
- The closed cooking method allows you to get juicy and tasty meat, fish or vegetables that do not need to be seasoned with various types of sauces and gravies.
Among other things, baking in the oven is very simple, and when using foil or a sleeve, the oven will not need to be washed from the consequences of the cooking process.
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