A step-by-step recipe with a photo of cooking zucchini with cauliflower in the oven at home. Nutritional value, calorie content and video recipe.
Oven baked zucchini with cauliflower is an excellent dish for a healthy and healthy diet. These vegetables are well absorbed by the body and are suitable for people who suffer from gastrointestinal diseases. The dish is suitable for patients following the diet of table number 2 or number 4, because it is not only useful, but also rich in vitamins of group B, A, PP C, E, as well as minerals - calcium, magnesium, sodium, phosphorus, iron. This recipe will also appeal to those who want to lose weight, because the calorie content of cauliflower and eggplant is very small. This light and healthy casserole is especially good with homemade vegetables. In the meantime, young zucchini with cauliflower have not grown in our beds, we are preparing a dish with purchased vegetables.
It turns out baked zucchini with cauliflower in the oven, tender, juicy and soft. These vegetables will be liked both hot and warm. You can use them yourself by supplementing them with meat or fish garnishes. Or you can make a warm salad with them, seasoning with some delicious sauce. The quantity and ratio of foods in the dish can be changed. The main solo in this recipe can be played by both young zucchini and cauliflower. My vegetables are selected in equal proportions.
- Caloric content per 100 g - 30 kcal.
- Servings - 4
- Cooking time - 55 minutes
Ingredients:
- Zucchini - 2 pcs.
- Soy sauce - 1 tablespoon
- Vegetable oil - 1 tablespoon
- Cauliflower - 1 pc.
- Salt - 1 tsp or to taste
- Ground black pepper - pinch or to taste
Cooking baked zucchini with cauliflower in the oven step by step:
1. Lightly grease the baking dish with vegetable oil so that the vegetables do not stick and the container is easy to clean.
2. Wash the cauliflower, dry it, divide into small florets and place in a baking dish. To remove all the insects from the buds, because the inflorescences of this vegetable are an excellent house for insects to live in, immerse the cabbage in a container with salted water for 5-10 minutes. All living creatures, if any in the inflorescences, will float to the surface.
The cauliflower remains slightly crispy in my recipe. If you want it to be completely soft, then boil it in boiling water for a couple of minutes.
3. Wash the courgettes with running water, dry with a paper towel and cut into bars or any other convenient form, for example, into circles, cubes, half rings. Place the zucchini in a cauliflower dish.
If you are using mature zucchini, peel them and remove the seeds inside. If you wish, you can pre-fry them over high heat in vegetable oil until golden brown. Then the dish will be tastier, but also more high-calorie.
4. Season vegetables with salt and black pepper.
5. Pour the soy sauce over the vegetables. If desired, add any spices and spices to the dish, they decorate the taste of the dish. For this, curry, suneli hops, Italian spices, coriander, etc. are suitable. You can sprinkle with chopped garlic and sprinkle with olive oil.
Cover the baking dish with cling foil to preserve all the beneficial properties of the vegetables. Preheat the oven to 180 ° C and send the zucchini and cauliflower to bake for 30 minutes. Remove the foil 5 minutes before the end of cooking to brown the vegetables. I also recommend that if you have a piece of cheese, grate it or cut it into small cubes. Sprinkle them with vegetables and then send them to bake. You will get a light vegetable snack with a delicious cheese crust. And if you pour the vegetables with an egg mixture, you get a real vegetable casserole.
Sprinkle with chopped fresh herbs before serving baked cauliflower squash in the oven.
