Herbed Vegetable-Medley Casserole

Unless you’re vegetarian—and often even when you are—veggies are cast as a side, an add-on, something that completes the meal rather than “makes it.” But with this casserole, power-packed plant food takes center stage on your plate. A colorful medley of fresh vegetables is herbed and sautéed to softness, then baked with a protein-rich topping of tofu and cottage cheese for a hearty meal without a hint of meat.

Herbed Vegetable Medley Casserole

Herbed Vegetable Medley Casserole

Serves 4

Ingredients

2 cups broccoli, chopped
1 cup cauliflower, chopped
1 cup zucchini, chopped
1 cup carrots, grated
½ onion, diced
2 cloves garlic
1 pkg. (12.3-oz) tofu
¼ cup low-fat cottage cheese
3 egg whites
1 Tbsp. water
1 tsp. rosemary
1 tsp. allspice
1 tsp. oregano
½ tsp. each: salt, pepper
Non-stick cooking spray

Directions

  1. Preheat oven to 350 degrees F.
  2. In medium-sized skillet sprayed with cooking spray, brown garlic and onion.
  3. When garlic and onion are tender, add broccoli, cauliflower, zucchini, carrots and water. Cook until vegetables are tender.
  4. In blender, combine tofu, cottage cheese, egg whites and spices; blend for two minutes.
  5. Spread vegetable mixture into baking dish; spread tofu mixture over vegetables.
  6. Bake casserole for 30 to 35 minutes, or until top is browned.

Nutrition info per serving:
Calories: 98
Protein: 10 grams
Carbs: 10 grams
Fat: 2 grams

 

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