Ingredients Zucchini casserole
| squash | 1200.0 (gram) |
| cream | 500.0 (gram) |
| chicken egg | 4.0 (piece) |
| hard cheese | 200.0 (gram) |
| garlic onion | 2.0 (piece) |
| table salt | 0.5 (teaspoon) |
| ground black pepper | 5.0 (gram) |
Method of preparation
Peel the zucchini from the skin and seeds. Cut them into thin slices and steam until half cooked. Throw in a colander and cool. Meanwhile, grind the basil leaves with garlic with a wooden pestle. Beat eggs and combine with sour cream. Combine the garlic mixture with sour cream. Season with salt and pepper. Put the zucchini in a greased dish, sprinkle with grated cheese on top and pour over the egg-sour cream mixture. Bake in the oven until golden brown.
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 142.3 kCal | 1684 kCal | 8.5% | 6% | 1183 g |
| Proteins | 5.2 g | 76 g | 6.8% | 4.8% | 1462 g |
| Fats | 12.1 g | 56 g | 21.6% | 15.2% | 463 g |
| Carbohydrates | 3.3 g | 219 g | 1.5% | 1.1% | 6636 g |
| organic acids | 14 g | ~ | |||
| Alimentary fiber | 0.9 g | 20 g | 4.5% | 3.2% | 2222 g |
| Water | 51.4 g | 2273 g | 2.3% | 1.6% | 4422 g |
| Ash | 0.4 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 200 μg | 900 μg | 22.2% | 15.6% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Vitamin B1, thiamine | 0.03 mg | 1.5 mg | 2% | 1.4% | 5000 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 3.9% | 1800 g |
| Vitamin B4, choline | 56.7 mg | 500 mg | 11.3% | 7.9% | 882 g |
| Vitamin B5, pantothenic | 0.2 mg | 5 mg | 4% | 2.8% | 2500 g |
| Vitamin B6, pyridoxine | 0.1 mg | 2 mg | 5% | 3.5% | 2000 g |
| Vitamin B9, folate | 9.3 μg | 400 μg | 2.3% | 1.6% | 4301 g |
| Vitamin B12, cobalamin | 0.3 μg | 3 μg | 10% | 7% | 1000 g |
| Vitamin C, ascorbic | 3.2 mg | 90 mg | 3.6% | 2.5% | 2813 g |
| Vitamin D, calciferol | 0.3 μg | 10 μg | 3% | 2.1% | 3333 g |
| Vitamin E, alpha tocopherol, TE | 0.4 mg | 15 mg | 2.7% | 1.9% | 3750 g |
| Vitamin H, biotin | 3.1 μg | 50 μg | 6.2% | 4.4% | 1613 g |
| Vitamin PP, NE | 1.1632 mg | 20 mg | 5.8% | 4.1% | 1719 g |
| niacin | 0.3 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 149.3 mg | 2500 mg | 6% | 4.2% | 1674 g |
| Calcium, Ca | 141.7 mg | 1000 mg | 14.2% | 10% | 706 g |
| Magnesium, Mg | 12.9 mg | 400 mg | 3.2% | 2.2% | 3101 g |
| Sodium, Na | 110.1 mg | 1300 mg | 8.5% | 6% | 1181 g |
| Sulfur, S | 18.7 mg | 1000 mg | 1.9% | 1.3% | 5348 g |
| Phosphorus, P | 93 mg | 800 mg | 11.6% | 8.2% | 860 g |
| Chlorine, Cl | 248.7 mg | 2300 mg | 10.8% | 7.6% | 925 g |
| Trace Elements | |||||
| Iron, Fe | 0.6 mg | 18 mg | 3.3% | 2.3% | 3000 g |
| Iodine, I | 4.2 μg | 150 μg | 2.8% | 2% | 3571 g |
| Cobalt, Co | 1.5 μg | 10 μg | 15% | 10.5% | 667 g |
| Manganese, Mn | 0.0437 mg | 2 mg | 2.2% | 1.5% | 4577 g |
| Copper, Cu | 26.3 μg | 1000 μg | 2.6% | 1.8% | 3802 g |
| Molybdenum, Mo. | 2.3 μg | 70 μg | 3.3% | 2.3% | 3043 g |
| Selenium, Se | 0.08 μg | 55 μg | 0.1% | 0.1% | 68750 g |
| Fluorine, F | 9.3 μg | 4000 μg | 0.2% | 0.1% | 43011 g |
| Chrome, Cr | 0.4 μg | 50 μg | 0.8% | 0.6% | 12500 g |
| Zinc, Zn | 0.6075 mg | 12 mg | 5.1% | 3.6% | 1975 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.8 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.3 g | max 100 г | |||
| Sterols | |||||
| Cholesterol | 55.7 mg | max 300 mg |
The energy value is 142,3 kcal.
Baked zucchini rich in vitamins and minerals such as: vitamin A – 22,2%, choline – 11,3%, calcium – 14,2%, phosphorus – 11,6%, cobalt – 15%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
- Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
- Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
CALORIE AND CHEMICAL COMPOSITION OF THE INGREDIENTS OF THE RECIPE Zucchini casserole PER 100 g
- 24 kCal
- 162 kCal
- 157 kCal
- 364 kCal
- 149 kCal
- 0 kCal
- 255 kCal
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