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Rhiannon's Casserole

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)7.8436
Energy (kCal)170.349
Carbohydrates (g)37.7159
Total fats (g)1.1448
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to 180°C. | 2. Cook onion, garlic, chili & capsicum in a little oil in a frying pan until the onion is translucent. | 3. Add tomato & some herbs of your choosing (I used basil, parsley, oregano & rosemary) and stir thoroughly to heat through. | 4. Put this mixture in your crock-pot/casserole dish along with the rest of the ingredients. | 5. Add a splash or two of balsamic vinegar, a tiny bit of water (maybe 60ml) & give it another good stir. | 6. Cook uncovered for about 30 minutes. | 7. Serve with mashed potato with the skins left on. YUM! | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    onion 1 chopped 64.0 14.944 1.76 0.16
    garlic clove 1 crushed - - - -
    chili 1/2 teaspoon crushed 0.625 0.1478 0.0312 0.0031
    carrot 1 sliced 20.5 4.79 0.465 0.12
    zucchini 1/2 sliced 1.155 0.171 0.149 0.022000000000000002
    broccoli floret 4 -5 - - - -
    red capsicum 1/2 chopped - - - -
    spinach 100 g defrosted frozen 22.0 3.9 2.2 0.3
    mushroom 6 -8 quartered - - - -
    tomato 1 can crushed 62.068999999999996 13.7631 3.2384 0.5397
    tuna onion 1 can - - - -
    herb - - - -
    balsamic vinegar - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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