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Zucchini cutlets and vegetables baked with rice

David Janitzek
August 14, 2024
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Preparation steps

Cut the zucchini into small pieces, then combine with the egg, breadcrumbs and mix everything together.

Form cutlets and bake until golden brown.

Drizzle the vegetables with olive oil, sprinkle with sesame seeds and bake.

Boil the rice and serve with the vegetables.

Preparation time

20 Minutes

Number of portions

1

Degree of flatness

3 / 5

Allergens

Gluten

Occasions

-

Types

-

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Vegetables in a pan with broccoli

1.5 × Portion (100 g)

150 g

Cold-pressed rape oil

1 × Teaspoon (5 ml)

5 ml

Fatty monounsaturated	3.038g g
Fatty saturated	0.2625g g
Fatty polyunsaturated	1.43g g
Fat	5g / 142.58 g
Vitamin E	1.4525mg / 14 mg

Sesame seed

1 × Tablespoon (10 g)

10 g

Nutritional composition for all portions of the recipe

Proteins 20%

18.77g / 95.05 g

Fats 30%

18.08g / 63.37 g

Carbohydrates 50%

50.07g / 105.61 g

Kcal

438.08Kcal / 1901.02 Kcal

Comments

The author of the recipe is Dietspremium

The original language of creation is Polish. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	1.782g / 95.05 g
Fiber	1.485g / 30 g
Zinc	0.4455mg / 10 mg
Phosphorus	47.52mg / 700 mg
Ascorbic acid - Vitamin C	13.365mg / 110 mg
Magnesium	32.67mg / 350 mg
Manganese	0.2376mg / 2.3 mg
Copper	0.1188mg / 1.5 mg
Potassium	371.25mg / 4000 mg
Sucrose	0.891g g
Sodium	4.455mg / 1500 mg
Fat	0.1485g / 142.58 g
Calcium	22.275mg / 1000 mg
Vitamin B1 (Thiamin)	0.104mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0446mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.594mg / 15 mg
Vitamin B6 (Pyridoxine)	0.1337mg / 1.6 mg
Vitamin B9 (Folic acid)	77.22µg / 300 µg
Vitamin A	50.49µg / 800 µg
Vitamin E	0.1485mg / 14 mg
Carbohydrate	4.752g / 237.63 g
Iron	0.594mg / 15 mg

Protein	2.84g / 95.05 g
Fiber	3.48g / 30 g
Zinc	0.6mg / 10 mg
Phosphorus	100mg / 700 mg
Fatty monounsaturated	0.208g g
Fatty saturated	0.196g g
Fatty polyunsaturated	0.296g g
Magnesium	44mg / 350 mg
Manganese	0.96mg / 2.3 mg
Copper	0.072mg / 1.5 mg
Potassium	104mg / 4000 mg
Sucrose	0.32g g
Sodium	4mg / 1500 mg
Fat	0.76g / 142.58 g
Calcium	12.8mg / 1000 mg
Vitamin B1 (Thiamin)	0.192mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.02mg / 1.4 mg
Vitamin B3 (Niacin - pp)	1.88mg / 15 mg
Vitamin B6 (Pyridoxine)	0.196mg / 1.6 mg
Vitamin B9 (Folic acid)	21.2µg / 300 µg
Vitamin E	0.28mg / 14 mg
Carbohydrate	30.72g / 237.63 g
Iron	0.52mg / 15 mg

Protein	7g / 95.05 g
Cholesterol	201.6mg mg
Zinc	0.9856mg / 10 mg
Phosphorus	114.24mg / 700 mg
Fatty monounsaturated	2.4304g g
Fatty saturated	1.68g g
Fatty polyunsaturated	0.4088g g
Magnesium	6.72mg / 350 mg
Manganese	0.0168mg / 2.3 mg
Copper	0.0336mg / 1.5 mg
Potassium	74.48mg / 4000 mg
Sodium	78.96mg / 1500 mg
Fat	5.432g / 142.58 g
Calcium	26.32mg / 1000 mg
Vitamin B1 (Thiamin)	0.0358mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.896µg / 4 µg
Vitamin B2 (Riboflavin)	0.3035mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0336mg / 15 mg
Vitamin B6 (Pyridoxine)	0.056mg / 1.6 mg
Vitamin B9 (Folic acid)	36.4µg / 300 µg
Vitamin A	152.32µg / 800 µg
Vitamin D	0.952µg / 100 µg
Vitamin E	0.4088mg / 14 mg
Carbohydrate	0.336g / 237.63 g
Iron	1.232mg / 15 mg

Protein	0.776g / 95.05 g
Fiber	0.488g / 30 g
Zinc	0.1296mg / 10 mg
Phosphorus	13.2mg / 700 mg
Fatty monounsaturated	0.0168g g
Fatty saturated	0.0208g g
Fatty polyunsaturated	0.0672g g
Magnesium	3.36mg / 350 mg
Manganese	0.0848mg / 2.3 mg
Copper	0.0152mg / 1.5 mg
Potassium	16.16mg / 4000 mg
Sucrose	0.016g g
Sodium	40.24mg / 1500 mg
Fat	0.152g / 142.58 g
Calcium	2.16mg / 1000 mg
Vitamin B1 (Thiamin)	0.0128mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.004mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.0904mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0104mg / 1.6 mg
Vitamin B9 (Folic acid)	2µg / 300 µg
Vitamin E	0.024mg / 14 mg
Carbohydrate	6.208g / 237.63 g
Iron	0.176mg / 15 mg

Protein	4.05g / 95.05 g
Fiber	3.45g / 30 g
Zinc	0.48mg / 10 mg
Phosphorus	79.5mg / 700 mg
Glicemyc Index	1.5µg µg
Ascorbic acid - Vitamin C	78.45mg / 110 mg
Fatty monounsaturated	0.03g g
Fatty saturated	0.075g g
Fatty polyunsaturated	0.195g g
Magnesium	28.5mg / 350 mg
Manganese	0.645mg / 2.3 mg
Copper	0.03mg / 1.5 mg
Potassium	468mg / 4000 mg
Sucrose	0.6g g
Sodium	9mg / 1500 mg
Fat	0.6g / 142.58 g
Calcium	58.5mg / 1000 mg
Vitamin B1 (Thiamin)	0.075mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.135mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.735mg / 15 mg
Vitamin B6 (Pyridoxine)	0.195mg / 1.6 mg
Vitamin B9 (Folic acid)	142.8µg / 300 µg
Vitamin A	207µg / 800 µg
Vitamin E	1.755mg / 14 mg
Carbohydrate	7.05g / 237.63 g
Iron	1.05mg / 15 mg

Zucchini cutlets and vegetables baked with rice

Zucchini

Long grain brown rice

Whole chicken eggs (L)

Breadcrumbs

Vegetables in a pan with broccoli

Cold-pressed rape oil

Sesame seed

Protein	2.32g / 95.05 g
Fiber	0.79g / 30 g
Zinc	0.279mg / 10 mg
Phosphorus	77.5mg / 700 mg
Fatty monounsaturated	1.869g g
Fatty saturated	0.666g g
Fatty polyunsaturated	2.178g g
Magnesium	37.7mg / 350 mg
Manganese	0.142mg / 2.3 mg
Copper	0.13mg / 1.5 mg
Potassium	38.7mg / 4000 mg
Sucrose	0.02g g
Sodium	1.3mg / 1500 mg
Fat	5.99g / 142.58 g
Calcium	11.4mg / 1000 mg
Vitamin B1 (Thiamin)	0.0783mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0447mg / 1.4 mg
Vitamin B3 (Niacin - pp)	0.75mg / 15 mg
Vitamin B6 (Pyridoxine)	0.079mg / 1.6 mg
Vitamin B9 (Folic acid)	9.7µg / 300 µg
Vitamin A	0.2µg / 800 µg
Vitamin E	0.253mg / 14 mg
Carbohydrate	1g / 237.63 g
Iron	0.59mg / 15 mg