🥦 Low-Calorie Vegetable Casserole
🍽️ Ingredients (4–6 servings)
2 cups broccoli florets
2 cups cauliflower florets
1 zucchini, sliced
1 carrot, thinly sliced
1 bell pepper, chopped
1 small onion, chopped
2 cloves garlic, minced
1 cup low-fat milk (or unsweetened almond milk)
2 tbsp plain low-fat yogurt
1 tbsp olive oil
2 tbsp whole wheat flour (or cornstarch)
½ cup low-fat shredded cheese (optional)
Salt & black pepper to taste
1 tsp dried oregano or Italian herbs
👩🍳 Instructions
Preheat oven to 180°C (350°F).
Lightly steam or boil the broccoli, cauliflower, carrots, and zucchini for about 5 minutes (slightly tender, not mushy).
In a pan, heat olive oil and sauté onion + garlic until soft.
Add flour and stir for 1 minute, then slowly pour in milk, stirring to make a smooth light sauce.
Stir in yogurt, herbs, salt, and pepper.
Combine all vegetables with the sauce and mix well.
Transfer to a baking dish and sprinkle a little cheese on top (optional).
Bake for 25–30 minutes until bubbly and lightly golden.
🔥 Calories (approx.)
About 120–160 calories per serving (depending on cheese)
💡 Tips for Weight Loss
Skip the cheese to lower calories even more
Add protein (like boiled chicken or lentils) to stay full longer
Use spices like paprika or chili flakes for extra flavor without calories
⚠️ Honest note
Eating only one dish “day and night” might help short-term weight loss, but your body needs variety (protein, healthy fats, nutrients). This casserole is great—but try to mix it with other healthy meals too.
