Introduction
Looking for a delicious, low-calorie vegetable casserole that can aid in weight loss while keeping you satisfied? This Vegetable Casserole recipe is perfect for those looking to shed pounds without sacrificing flavor. Packed with nutritious ingredients like broccoli, kale, and tomatoes, this dish is a wonderful addition to your healthy eating plan. It’s easy to prepare and can be enjoyed both day and night.
Low-Calorie Vegetable Casserole Recipe
Ingredients
- 1 large broccoli, cut into florets
- Olive oil (for drizzling)
- A handful of baby kale
- 1 small onion, diced
- 7 small cloves of garlic, minced
- 12 small tomatoes (cherry or grape tomatoes preferred), halved
- Salt and pepper to taste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 cup low-fat shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). This temperature ensures that the vegetables cook evenly and the casserole develops a nice, golden crust.
Step 2: Prepare the Vegetables
Cut the broccoli into florets and halve the tomatoes. Dice the onion and mince the garlic. Make sure all vegetables are washed and ready to go.
Step 3: Sauté the Aromatics
In a large skillet, heat a drizzle of olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for another 2 minutes until fragrant.
Step 4: Assemble the Casserole
In a large mixing bowl, combine the broccoli florets, halved tomatoes, sautéed onions and garlic, and baby kale. Season with salt, pepper, dried oregano, and dried basil. Toss everything together until the vegetables are well-coated with the seasonings.
Step 5: Transfer to a Baking Dish
Lightly grease a baking dish with olive oil. Transfer the vegetable mixture into the dish, spreading it out evenly.
Step 6: Add Cheese
Sprinkle the shredded mozzarella cheese and grated Parmesan cheese evenly over the top of the vegetables.
Step 7: Bake
Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the vegetables are tender and the cheese is melted and golden brown.
Step 8: Serve
Remove the casserole from the oven and let it cool for a few minutes before serving. Enjoy your healthy, low-calorie vegetable casserole hot.
Tips for Making the Perfect Vegetable Casserole
- Use Fresh Vegetables: Fresh ingredients will enhance the flavor and nutritional value of your casserole.
- Customize Your Veggies: Feel free to add other low-calorie vegetables like bell peppers, zucchini, or spinach.
- Season Generously: Adjust the seasoning to your taste. Adding a variety of herbs can elevate the dish.
- Cheese Options: If you prefer, you can use other types of low-fat cheese or reduce the amount of cheese to lower the calorie content even more.
- Prep Ahead: You can prepare the vegetable mixture in advance and store it in the refrigerator. When ready to bake, simply add cheese and pop it in the oven.
FAQs
Can I use frozen vegetables for this casserole?
Yes, you can use frozen vegetables. However, fresh vegetables tend to have better texture and flavor. If using frozen, make sure to thaw and drain any excess water before adding them to the casserole.
How do I store leftovers?
Store any leftover casserole in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Can I make this casserole vegan?
Absolutely! Simply omit the cheese or use your favorite vegan cheese alternatives. The casserole will still be delicious and satisfying.
What other seasonings can I use?
Feel free to experiment with different herbs and spices like thyme, rosemary, or paprika to customize the flavor to your liking.
Is this casserole suitable for meal prep?
Yes, this vegetable casserole is excellent for meal prep. You can make a large batch and portion it out for several meals throughout the week.
How many servings does this recipe make?
This recipe makes about 4-6 servings, depending on portion size. Adjust the ingredients accordingly if you need more or fewer servings.
Conclusion
This Low-Calorie Vegetable Casserole is a fantastic way to enjoy a healthy, flavorful meal while working towards your weight loss goals. The combination of broccoli, kale, and tomatoes provides a nutrient-dense dish that is both satisfying and delicious. Whether you enjoy it for lunch, dinner, or even a snack, this casserole is sure to become a favorite in your healthy eating repertoire. Happy cooking!