Thursday, October 18, 2012

Zucchini Bake

Tonight we had leftovers. That was the easy part. I had cooked a roast in the crock-pot Friday while at work. It had all the usual trimmings, carrots, onions and potatoes. So what I did tonight was take about 4 oz of the leftover roast and cut or shredded it up. In the crock-pot I added a can of low sodium beef broth and mixed in two packets of brown gravy mix. I stirred it up and added the beef. Then I cut up 3 brown mushrooms and cut up the carrots that were left over and added them. There were a few onions also, so of course I tossed those in.

I cooked it in the crock pot on high for about 1 1/2 hours, then turned it to low for about an hour. After that I boiled some red potatoes, skins left on, and mashed them. I served the meat gravy over the potatoes of course. Because I didn't have exact measurements I can only tell you an approximate calorie count on the meat, gravy and potatoes. Approx. 286 calories for 1 cup of the meat gravy over 1 cup of potatoes.

On the side I served Baked Zucchini. Serves two, so it's equal portions, this is so easy and yummy.

Zucchini Bake Two Servings, approx. 8 slices.
2 zucchini's cut into 8th's the long way.
1 tbsp Olive oil.
Ground in pestle the following spices.
1/4 tsp black pepper
1 tsp basil
1/4 tsp summer savory
1/8 tsp thyme
1/8 tsp rosemary leaves
1/2 tsp crushed chili
Pinch of Salt
Put pieces into bowl and pour oil over and stir up until all coated. Next add the spice and do the same. Put in loaf pan and bake in preheated oven (350 degrees) for 30 minutes.

Per serving: 89 Calories, Total Fat 7g, Saturated fat, 1g, Sodium 5mg, Carbohydrate 7g, Dietary Fiber 3g, Sugars 3g, Protein 1g. Vitamin A 40%, Vitamin C 14%, Calcium 2% and Iron 3%. Enjoy!

1 comment:

stanalei said...

Yummmmmm. Love baked veggies.