ADVERTISEMENT
Discover the secret to effortless weight loss with this delectable Vegetable Casserole! Packed with nutritious vegetables and layered with a savory egg mixture, this casserole is designed to be both satisfying and health-promoting. Ideal for those looking to lose weight without strict diets, this recipe is a testament to how delicious and filling healthy eating can be. Enjoy it day or night as part of your journey to a healthier lifestyle.
Ingredients:
Vegetables:
- ½ cabbage, chopped
- 2 carrots, chopped
- 1 onion, chopped
- 1 broccoli floret, chopped
- Salt to taste
- Green onions, chopped (for garnish)
- Parsley, chopped (for garnish)
- Cherry tomatoes (for garnish)
Egg Mixture:
- 4 eggs
- 50 ml milk
- Salt, black pepper, and oregano to taste
Rice Flour Mixture:
- 4 tablespoons rice flour
- 2 tablespoons sunflower oil
Yogurt Sauce:
- 100 grams Greek yogurt
- 1 clove garlic, minced
- 3 cherry tomatoes, chopped
- Salt and oregano to taste
- 100 grams mozzarella cheese
Instructions:
- Preheat your oven to 180°C (350°F).
- In a large bowl, mix the cabbage, carrots, onion, and broccoli with a pinch of salt.
- In a separate bowl, whisk together the eggs, milk, salt, black pepper, and oregano.
- Combine the rice flour and sunflower oil in another bowl.
- Grease a casserole dish and evenly coat the chopped vegetables in the rice flour mixture.
- Pour the egg mixture over the coated vegetables.
- Place the dish in the oven and bake for 20 minutes.
- While the casserole bakes, prepare the yogurt sauce by mixing Greek yogurt, garlic, cherry tomatoes, salt, and oregano.
- Remove the casserole from the oven, sprinkle with mozzarella cheese, and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.
- Garnish with chopped green onions, parsley, and cherry tomatoes before serving.
- Serve the casserole warm, accompanied by the yogurt sauce.
Serving Suggestion:
This Vegetable Casserole can be adapted for various eating occasions, enhancing its appeal and versatility:
- Family Dinner: Serve this casserole as the main course for a family dinner, pairing it with a crusty whole-grain baguette or garlic bread to soak up any leftover sauce. It’s a dish that’s both comforting and nutritious, suitable for a casual weeknight meal or a more formal gathering.
- Brunch Offering: For a hearty brunch option, present the casserole alongside other breakfast favorites like fruit salads, smoothie bowls, or pancakes. It’s substantial enough to stand as a centerpiece dish while being health-conscious.
- Potluck Staple: Bring this casserole to a potluck as a hearty vegetarian option that is likely to be a crowd-pleaser. Its ability to stay delicious even when cooled makes it perfect for sharing at social events.
- Meal Prep Solution: Prepare this casserole in advance and divide it into portions for a week’s worth of healthy, ready-to-eat meals. It reheats well, making it a convenient option for busy weekdays.
Nutrition Information:
This Vegetable Casserole is a nutrient-dense dish that supports weight management and overall health:
- High in Fiber: Vegetables like cabbage, carrots, and broccoli are rich in dietary fiber, which helps regulate digestion and promotes satiety, aiding in weight control.
- Low in Calories: The dish is low in calories but high in volume, helping you feel full without consuming too many calories.
- Rich in Vitamins and Minerals: The vegetables provide a variety of vitamins (such as vitamin C and K) and minerals necessary for health.
- Protein Source: Eggs and Greek yogurt offer high-quality protein, essential for muscle maintenance and overall body functions.
- Healthy Fats: Sunflower oil and olive oil are good sources of unsaturated fats, which are beneficial for heart health.
This casserole is not just a meal; it’s a step towards a healthier lifestyle. By incorporating such dishes into your diet, you can enjoy delicious flavors while meeting your health and weight loss goals.
ADVERTISEMENT