Vegetable casserole - the rich version (8 servings, 230 calories per serving)
Ingredients (for a 14x10-inch baking dish or similar size):
- About 1.75 lbs (4 cups or 1 frozen bag) of vegetables, as desired
- 4 eggs
- 7 oz (1 cup) of 5% fat cheese, as desired
- 3.5 oz (1 cup) of grated yellow cheese
- 1 cup (8.5 fl oz) of 15% fat cooking cream
- 1/2 tsp salt
- 1/4 tsp grated nutmeg
- 1/4 tsp ground black pepper
- 6 tbsp (1/2 cup) self-rising flour (whole wheat flour recommended)
- 2 tbsp fine oatmeal or oat flour
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Vegetable casserole - the rich version (left) and lighter version
(Photo: Daniel Lila)
The lighter version (8 servings, 100 calories per serving):
Ingredients (for a 14x10-inch baking dish or similar size):
- About 1.75 lbs (4 cups or 1 frozen bag) of vegetables, as desired
- 3 eggs
- 10.5 oz (1 1/3 cup) of 5% fat cheese, as desired
- 3/4 cup (6.75 fl oz) of high-protein yogurt, up to 3% fat
- 1 packet (1 tbsp) of baking powder
- 1/2 tsp salt
- 1/4 tsp grated nutmeg
- 1/4 tsp ground black pepper
- 3 tbsp chia seeds
Instructions:
- Preheat the oven to 355°F, preferably using both upper and lower heat.
- If using fresh vegetables: wash and dice them into small cubes. If using frozen vegetables: place them in a bowl, pour boiling water over them, wait 10 minutes, and drain. Chop if necessary.
- Place the eggs in a bowl and beat well. For the lighter version: Add the cheese, baking powder, spices, and chia seeds, and mix well. For the rich version: Add all the cheeses and spices, and mix. Then add the flour and oatmeal, and mix again. In both versions: Add the vegetables and mix.
- Transfer the mixture to the baking dish and level the top. For the lighter version: Let it sit for about 30 minutes to allow the chia seeds to absorb the liquid.
- Bake for 30-45 minutes, until the top of the casserole is golden and springy to the touch. Remove from the oven, let it cool slightly, and serve.
Storage tip: Store in the refrigerator for up to 3 days. It's recommended to reheat before serving.