Low-Fat Mixed Vegetable Casserole 🥦
Description:
Indulge in the wholesome goodness of this Low-Fat Mixed Vegetable Casserole, a delightful creation brought to you by lovewithrecipes.com. This recipe combines the freshness of cauliflower, the earthy flavors of mushrooms, and the comforting essence of lima beans, all enveloped in a creamy, flavorful sauce. It’s a perfect harmony of textures and tastes, making it an ideal dish for any occasion.
Recipe Information:
- Name: Low-Fat Mixed Vegetable Casserole
- Category: Cauliflower
- Keywords: Vegetable, < 60 Mins, Oven, Stove Top
- Cook Time: 30 minutes
- Prep Time: 20 minutes
- Total Time: 50 minutes
- Servings: 6 to 8 servings
- Calories: 413.3 per serving
- Fat Content: 10.9g
- Saturated Fat Content: 5.6g
- Cholesterol Content: 22mg
- Sodium Content: 649.9mg
- Carbohydrate Content: 62.8g
- Fiber Content: 9.9g
- Sugar Content: 7.7g
- Protein Content: 18.2g
Ingredients:
| Quantity | Ingredient |
|---|---|
| 1 | Frozen lima beans |
| 1 | Frozen cauliflower |
| 1 | Whole mushrooms |
| 1 | Tablespoon butter |
| 1 | Tablespoon all-purpose flour |
| 1/4 | Teaspoon dry mustard |
| 1/2 | Cup skim milk |
| 1 | Cup fat-free chicken broth |
| 2 | Dashes Tabasco sauce |
| 2 | Teaspoons horseradish |
| 2 | Tablespoons breadcrumbs |
Instructions:
-
Prepare Vegetables:
- Cook the frozen lima beans and cauliflower according to the package directions.
- Drain them thoroughly and place them in a shallow casserole dish.
-
-
Make the Sauce:
- In a saucepan over low heat, melt the butter.
- Add the all-purpose flour and dry mustard, stirring constantly until well combined.
- Slowly pour in the skim milk and fat-free chicken broth, stirring constantly to avoid lumps.
- Continue cooking and stirring often until the sauce is smooth, thickened, and creamy.
-
Flavor Infusion:
- Stir in the dashes of Tabasco sauce for a hint of heat.
- Add the horseradish to bring a zesty kick to the sauce, stirring until evenly distributed.
-
Assemble and Bake:
- Pour the creamy sauce evenly over the cooked vegetables in the casserole dish.
- Sprinkle the breadcrumbs on top for a crispy, golden finish.
-
Bake to Perfection:
- Preheat your oven to 400°F (200°C).
- Place the casserole in the oven and bake for approximately 20 minutes, or until the breadcrumbs are beautifully golden brown and crispy.
-
Serve and Enjoy:
- Once baked to perfection, remove the casserole from the oven.
- Allow it to cool for a few minutes before serving.
- Scoop out generous portions onto plates and savor the delightful medley of flavors and textures.
Tips and Serving Suggestions:
- Customize Your Veggies: Feel free to mix and match your favorite vegetables in this casserole. Broccoli, carrots, or peas would all be fantastic additions or substitutions.
- Cheese Lover’s Twist: For a cheesy variation, sprinkle some grated Parmesan or Cheddar on top of the breadcrumbs before baking.
- Make-Ahead Convenience: Prepare the casserole up to a day in advance and refrigerate it until ready to bake. This makes it perfect for busy weeknights or entertaining guests.
- Complete the Meal: Serve this Low-Fat Mixed Vegetable Casserole as a wholesome main dish alongside a fresh salad or crusty bread. It also makes a delightful side to grilled chicken or fish.
🌟 Let’s Dig In! 🍽️
Gather your ingredients, preheat your oven, and get ready to create a masterpiece of flavor with this Low-Fat Mixed Vegetable Casserole. Whether you’re a vegetable enthusiast or simply looking for a nutritious and delicious dish, this recipe is sure to impress. Enjoy the creamy goodness, the crispy topping, and the delightful mingling of flavors in every bite! Bon appétit! 🥦✨
