Low-Calorie Broccoli and Vegetable Casserole: A Delicious Weight-Loss Recipe

This Low-Calorie Broccoli and Vegetable Casserole is a nutritious, filling, and delicious dish perfect for those looking to lose weight while enjoying their meals. Packed with wholesome vegetables like broccoli, zucchini, and red pepper, and enhanced with a light cheese and yogurt mixture, this casserole is both satisfying and low in calories. Enjoy it day and night as part of a healthy eating plan.

Ingredients

For the Casserole:

• 3 zucchinis, trimmed and cut into cubes
• 1 broccoli (florets separated)
• 1 sweet red pepper, cut into pieces
• 1 onion, chopped
• 5 eggs
• 80g grated cheese (2.8 oz)
• 80g light mozzarella (2.8 oz)
• 4-5 tbsp Greek yogurt
• 1 clove minced garlic
• Olive oil (as needed)
• Cherry tomatoes, cut in half (to taste)
• Thyme (to taste)
• Salt and pepper (to taste)

For the Sauce:

• 3 tbsp Greek yogurt
• 1 clove minced garlic
• 1 green onion, cut into slices

Preparation

Step 1: Prepare the Vegetables

1. Roast the Broccoli and Red Pepper: Preheat your oven to 200°C (400°F). Remove the broccoli florets from the stem and cut them into smaller pieces. Place them on a previously oiled dripping pan along with the cut sweet red pepper. Season with salt and thyme, and bake for 10 minutes, stirring occasionally to ensure even cooking.
2. Cook the Zucchinis and Onion: While the broccoli and pepper are roasting, heat a drizzle of olive oil in a non-stick pan over medium heat. Add the diced zucchinis and cook for 10-15 minutes until slightly softened. Then, add the chopped onion, season with salt and pepper, and cook for an additional 10 minutes, stirring occasionally.

Step 2: Prepare the Batter

1. Mix the Batter: In a bowl, beat the 5 eggs with 4-5 tablespoons of Greek yogurt, a pinch of salt, and the minced garlic. Mix until smooth and set aside.

Step 3: Assemble the Casserole

1. Combine the Vegetables: Take the roasted broccoli and red pepper out of the oven and add the cooked zucchinis and onions to the pan. Distribute the vegetables evenly in an oiled baking tray.
2. Add Cheese and Tomatoes: Top the vegetables with cherry tomatoes, light mozzarella, and grated cheese.
3. Pour the Batter: Pour the egg and yogurt batter over the vegetables and cheese, making sure everything is evenly covered.

Step 4: Bake

1. Bake the Casserole: Place the tray in the preheated oven and bake at 200°C (400°F) for about 15 minutes, or until the top is golden brown and the eggs are fully set.

Step 5: Prepare the Sauce

1. Mix the Sauce: In a small bowl, mix together 3 tablespoons of Greek yogurt, 1 clove of minced garlic, and sliced green onion. This sauce will add a refreshing flavor to the casserole.

Serving

1. Serve the Casserole: Once baked, remove the casserole from the oven and let it cool slightly before serving.
2. Add the Sauce: Serve the casserole slices with a dollop of the yogurt and garlic sauce on top for added flavor.

Nutrition Information

• Servings: 6 slices
• Calories per serving: 180 kcal
• Total Fat: 10g
• Saturated Fat: 4g
• Cholesterol: 150mg
• Sodium: 280mg
• Total Carbohydrates: 10g
• Dietary Fiber: 3g
• Sugars: 5g
• Protein: 12g

Conclusion

This Low-Calorie Broccoli and Vegetable Casserole is not only delicious but also a great option for those looking to enjoy hearty meals while managing their weight. The combination of fresh vegetables, light cheese, and a tangy yogurt sauce makes this casserole both satisfying and healthy. Enjoy it for breakfast, lunch, or dinner, and savor the flavors while staying on track with your health goals.