Low-Point Vegetable Casserole Recipe!

Low-Point Vegetable Casserole

This Low-Point Vegetable Casserole is a healthy, hearty, and flavorful dish that’s packed with a variety of vegetables and topped with a creamy, cheesy layer, but with lower points to fit into a lighter lifestyle. Perfect for meal prepping or a comforting side dish, it’s full of nutrients without the guilt!

Ingredients:

• For the Vegetables:

  • 2 cups broccoli florets (fresh or frozen)

  • 1 cup cauliflower florets (fresh or frozen)

  • 1 medium zucchini, sliced

  • 1 cup mushrooms, sliced

  • 1 bell pepper, diced

  • 1 medium onion, diced

  • 1/2 cup frozen corn (optional)

  • 1/2 cup frozen peas (optional)

  • 1 teaspoon garlic powder

  • 1 teaspoon dried thyme

  • Salt and pepper, to taste

• For the Creamy Sauce:

  • 1/2 cup non-fat Greek yogurt (or light sour cream for a creamier texture)

  • 1/4 cup low-sodium vegetable broth (or chicken broth)

  • 1 tablespoon light cream cheese or reduced-fat cream cheese

  • 1 tablespoon Dijon mustard (optional, for a tangy flavor)

  • 1 teaspoon garlic powder

  • 1/4 teaspoon ground nutmeg (optional, adds a nice warmth)

  • Salt and pepper, to taste

• For the Topping:

  • 1/2 cup reduced-fat shredded cheese (cheddar, mozzarella, or a blend)

  • 1 tablespoon grated Parmesan (optional)

  • 1/4 cup whole wheat breadcrumbs (optional for extra crunch)

Instructions:

1. Preheat the Oven:

   • Preheat your oven to 375°F (190°C). Lightly grease a 9×9-inch or similar-sized baking dish.

2. Prepare the Vegetables:

   • If using frozen vegetables, ensure they are thawed and drained. For fresh vegetables, steam or microwave the broccoli, cauliflower, and zucchini until slightly tender (about 3-5 minutes). This will help ensure the casserole cooks evenly and doesn’t turn out too watery.

   • Place all the vegetables (broccoli, cauliflower, zucchini, mushrooms, bell pepper, onions, and optional corn and peas) in a large bowl. Season with garlic powder, thyme, salt, and pepper. Toss everything to combine.

3. Make the Creamy Sauce:

   • In a medium bowl, whisk together the Greek yogurt, vegetable broth, light cream cheese, Dijon mustard (if using), garlic powder, nutmeg, and salt and pepper. The mixture should be smooth and creamy. Adjust seasonings to taste.

4. Assemble the Casserole:

   • Spread the seasoned vegetables evenly in the prepared baking dish. Pour the creamy sauce over the vegetables, using a spatula to spread it out and cover all the veggies. The sauce should coat the vegetables well but not be overwhelming.

5. Top with Cheese and Breadcrumbs:

   • Sprinkle the reduced-fat shredded cheese evenly over the top of the casserole. If you’re using Parmesan or breadcrumbs, sprinkle those on top as well. The cheese will melt and create a delicious, golden topping.

6. Bake the Casserole:

   • Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly and the casserole is heated through. If you like a more golden, crispy top, broil the casserole for 2-3 minutes at the end of baking.

7. Serve:

   • Let the casserole sit for a few minutes before serving. This allows the flavors to settle and makes it easier to slice. Serve as a side dish or a main dish with a light salad or grilled chicken.

Q&A

Q: Can I make this casserole ahead of time?

• A: Yes! You can prep the casserole a day or two in advance. Assemble everything up to the baking step, cover the casserole with plastic wrap or foil, and refrigerate it. When you’re ready to bake, simply remove it from the fridge, top with cheese, and bake as instructed. You may need to increase the baking time by 5-10 minutes since it will be chilled.

Q: How can I make this casserole even lighter?

• A: You can make the casserole even lighter by using non-fat Greek yogurt for the creamy sauce and skipping the cheese topping, or using a very small amount of reduced-fat cheese. You can also add more vegetables to reduce the points further (e.g., spinach, kale, or additional zucchini).

Q: Can I use frozen vegetables?

• A: Yes, frozen vegetables work perfectly in this recipe. Just make sure to thaw and drain them properly to avoid excess water in the casserole. You can use any mix of frozen vegetables you like—just keep in mind that frozen corn, peas, and carrots all add great texture.

Q: Can I add protein to this casserole?

• A: Definitely! You can add grilled chicken, turkey, lean ground beef, or even tofu to make this a more filling meal. Simply add the protein to the vegetable mixture before pouring the sauce over.

Q: How can I make this casserole spicier?

• A: To spice things up, you can add some red pepper flakes, a chopped jalapeño, or even some hot sauce to the creamy sauce. A pinch of smoked paprika or chili powder can also add a nice kick.

Q: How can I store leftovers?

• A: Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, bake in the oven at 350°F (175°C) for 10-15 minutes, or microwave until hot.