Vegetable casseroles: dietary recipes
A simple dish for those who want to lose weight or maintain a healthy figure are dietary vegetable casseroles. There is no need to talk about the benefits of vegetables - everyone knows that they contain a lot of valuable fiber, a wide variety of vitamins, and substances necessary to maintain health. And with all this, the calorie content of vegetables is quite small - for example, 100 grams of spinach contains approximately 23 calories, eggplant - 25 calories, and celery - only 16. This means that by combining a variety of vegetables, you can come up with different tastes, but the same delicious and healthy dietary casseroles.
Rules for preparing vegetable casseroles
There are also rules for preparing dietary casseroles. Vegetables should be subjected to heat treatment as little as possible; for casseroles it is better to use low-fat sour cream rather than mayonnaise. In addition, you can vary the fillings - for example, you can prepare them with milk, kefir or natural yogurt.
Vegetable casseroles: dietary recipes
1. Broccoli Casserole
The first place among dietary ones is rightfully occupied by cauliflower or broccoli casseroles. They are very tasty, filling, quick to prepare and contain very few calories. Making this casserole is very simple. First you need to disassemble the head of cabbage into small inflorescences and boil them for five minutes. And at this time you can make a dressing - it consists of one egg, milk (or kefir) and a pinch of salt. Place the boiled cabbage in a deep dish, pour in the pre-prepared dressing and place in the oven. You can add boiled chicken breast to this dish - quite a few calories will be added, but the taste will be completely different.
2. Celery casserole
Diet celery casserole contains only about 90 calories, and yet it is a complete and satisfying dish. Boil thinly chopped celery root until half cooked and drain the liquid. Break one egg and any greens into a cup with the celery, add salt. Mix everything and bake in the oven. When serving, sprinkle with grated hard cheese.
3. Cabbage casserole
Cabbage casserole made from white cabbage is usually prepared with minced meat. To prevent the dish from containing too many calories, it is better to make minced meat from chicken or turkey. Prepare the minced meat, then chop the cabbage very thinly and mix with the minced meat. Add salt, pepper and egg, mix, place on a baking sheet and bake. After the casserole is cooked, it is usually sprinkled with herbs.
4. Zucchini casserole
You must put a small amount of flour into a zucchini casserole - zucchini is a delicate vegetable, and a casserole made from them will not hold its shape without flour. Grate the zucchini and squeeze out excess liquid. Then add a small amount of flour, an egg and your favorite herbs. Mix the minced meat thoroughly, place in a silicone mold, and bake in the oven or slow cooker. This casserole goes well with a topping of hard cheese.
5. Casserole with tomatoes
Coarsely chop the tomatoes, bell peppers, and broccoli florets. Pour in a mixture of milk and eggs, add salt. This casserole turns out very beautiful.
6. Casserole with zucchini and eggplant
Place zucchini slices and tomato in layers in a mold with high sides; you can add eggplant if desired. Intersperse each layer with natural yoghurt and egg. Salt everything, sprinkle with cheese or herbs. It is better to bake this dish longer - about half an hour in the oven.
7. Carrot casserole
Carrot casserole is a dietary type of dessert. It is best made with slightly sweetened rice. The rice is boiled like porridge. Grate the carrots on a very fine grater and mix with the porridge. Add an egg to the mixture and pour in some milk, mix thoroughly. Bake in a hot oven. You can add sour apples to this recipe - they will add a “zest” to the dish.
8. Potato casserole
Potato casserole can be prepared with salted cheese instead of mayonnaise - this will make it much less high in calories and very healthy. Spread each layer of potato slices with feta cheese (you can put garlic in it). Add greens. Bake in the oven.
9. Casserole with tomatoes and corn
A bright and beautiful casserole is obtained by adding green peas or corn to the main ingredients. This way you can make a casserole with tomatoes, eggplants and zucchini - the dish will turn out very festive and tasty.
10.Pumpkin casserole
Pumpkin casserole is a dessert, usually prepared with cottage cheese. Mix cottage cheese with egg, add semolina and leave to swell for 20 minutes. Meanwhile, peel and very finely chop or grate the pumpkin. Mix both masses, add sugar and place in the oven.
