Low-fat Veggie Casserole Recipe?

[lisapin]

Hi All,

I'm looking for a easy low-fat veggie or green bean or broccoli casserole recipe.

Thanks for your replies!

Lisa

[Jeanne G]

Lisa,
Here are two good ones:

Three Sisters Casserole

Serving Size : 8

· 1 1/4 teaspoons cumin seed
· 3 cups finely chopped onions
· 2 cloves garlic, minced
· 2 carrots, scraped and diced
· 1 jalapeno pepper, seeded and finely chopped
· 28 ounces canned ready-cut tomatoes, undrained
· 1 1/4 cups fresh or frozen corn kernels
· 3 medium zucchini, diced
· 8 ounces penne pasta
· 16 ounces cooked red beans, rinsed and drained
· 4 ounces reduced fat sharp Cheddar cheese, grated

1. Place the cumin seeds in a large nonstick skillet and cook over low heat until you can smell them. Add the onion and garlic and cook, covered, until the onion is soft and translucent, 10 to 15 minutes. Stir occasionally and add a little water or stock, if necessary, to prevent scorching.

2. Add the carrots, jalapeno, and the tomatoes and their juice and simmer, uncovered, for 15 minutes. Add the corn and zucchini and simmer until the zucchini is tender, about 5 more minutes. Stir in the cooked pasta and drained beans and mix well.

3. Preheat the oven to 350F. Spoon the mixture into a 4-quart casserole or baking dish that has been sprayed with nonstick vegetable coating. Spread the cheese evenly over the top and bake in the preheated oven until the cheese is melted, about 5 minutes.

Per serving: 281 Calories (kcal); 2g Total Fat; (6% calories from fat); 15g Protein; 53g Carbohydrate; 3mg Cholesterol


Dutchess County Broccoli & Cheese Casserole

4 medium-size heads broccoli
3 eggs, beaten (or equivalent in Egg Beaters)
1 cup reduced fat ricotta cheese
1/3 cup grated reduced fat Cheddar cheese
1 tablespoon cornstarch diluted in 1/2 cup milk
1 medium onion, chopped
Salt and freshly ground black pepper to taste

1. Preheat the oven to 350°. Blanch the broccoli heads in water for about 4 minutes. Drain them, and then chop them coarsely, including the stems.

2. Beat the eggs in a deep bowl, add the ricotta and cheddar cheeses and the cornstarch-milk mixture. Mix thoroughly. Add the chopped onion, salt, and pepper. Add the drained broccoli, mix again, and blend the ingredients well.

3. Butter thoroughly an ovenproof baking dish and place the broccoli mixture in it. Bake for about 30 minutes. Serve hot.

[Ohioan]

Does it have to be a cheesy casserole? A main-course casserole? If not, here's one of my favorites -- and you can make it into a main-course dish (and a cheesy one, to boot!) by topping it with thin slices of provolone toward the end and popping it under the broiler or just continuing to bake it until the cheese gets melty and bubbly.

Cheers,
Phoebe

Baked Ratatouille

Serving Size : 2

1 med eggplant, cut in 1" cubes
1 medium zucchini, cut in 1/2-inch slices
1 whole bell pepper, cut in 1" pieces
4 ozs mushrooms, halved or quartered
1/2 medium yellow onion, thinly sliced
2 Tbsps tomato paste
2 Tbsps vinegar
2 Tbsps water
1 tsp olive oil
1 clove garlic, minced
1/2 tsp thyme
1/4 tsp pepper
1/4 cup parsley, chopped

Preheat the oven to 400F. Coat a large roasting pan with nonstick cooking spray. Add the following to the pan: eggplant, zucchini, bell pepper, mushrooms, onion slices.

Combine the tomato paste, vinegar, water, oil, garlic, thyme, salt, and pepper. Add to the roasting pan and stir and toss to combine.

Bake until vegetables begin to soften, about 30 minutes, stirring once at the halfway point. Reduce the heat to 325F. Cover the pan and bake until the vegetables are soft and tender but not mushy, about 30 minutes more, stirring every 10 minutes. Remove from oven, uncover, and let stand for 10 minutes. Stir in the parsley just before serving.

Source: "Williams-Sonoma Healthy Cooking"

Per Serving (excluding unknown items): 156 Calories; 3g Fat (16.8% calories from fat); 6g Protein; 31g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 149mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

[SusanL]

I just love ratatouille but never thought to bake it! My printer is chugging away!!

[lisapin]

Thanks for your posts! I can't wait to try these yummy recipes!