veggie bake

Weekly Wellness: Italian Vegetable Bake

This colorful low-sodium cholesterol-free vegetable baked dish is prepared without any added fat.

Ingredients

  • 1 can (28 oz) whole tomatoes
  • 1 medium onion, sliced
  • ½ lb fresh green beans, sliced
  • ½ lb fresh okra, cut into ½-inch pieces, or
  • ¾ cup or ½ 10-oz package frozen okra
  • ¾ cup green pepper, finely chopped
  • 2 Tbsp lemon juice
  • 1 tsp fresh basil, chopped, or 1 tsp dried
  • basil, crushed
  • 1½ tsp fresh oregano leaves, chopped, or ½ tsp dried oregano, crushed
  • 3 medium (7-inch-long) zucchini, cut into 1-inch cubes
  • 1 medium eggplant, pared and cut into 1-inch cubes
  • 2 Tbsp Parmesan cheese, grated

Directions

  1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325º F for 15 minutes.
  2. Mix in zucchini and eggplant, and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally. 
  3. Sprinkle top with Parmesan cheese just before serving.

Nutritional Information
Yield: 18 servings
Serving size: ½ cup

  • Each serving provides: 
  • Calories: 27 
  • Total fat: less than 1g 
  • Saturated fat: less than 1g 
  • Cholesterol: 1mg 
  • Sodium: 86mg 
  • Fiber: 2g 
  • Protein: 2g 
  • Carbohydrate: 5g 
  • Potassium: 244mg
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