Ingredients
- 2 cups broccoli florets (fresh or frozen)
- 2 cups cauliflower florets (fresh or frozen)
- 1 medium zucchini, sliced
- 1 medium carrot, thinly sliced
- 1 red bell pepper, chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup low-fat cottage cheese or Greek yogurt
- 1/2 cup shredded low-fat mozzarella cheese (optional)
- 1/4 cup grated Parmesan cheese (optional)
- 1 tablespoon olive oil
- 1 teaspoon dried Italian herbs (oregano, basil, thyme)
- Salt and black pepper to taste
- Fresh parsley or basil for garnish
Instructions
- Preheat oven to 375°F (190°C).
- Prepare vegetables: Lightly steam the broccoli and cauliflower for 3-4 minutes until slightly tender but still crisp. Drain well.
- Sauté aromatics: In a large skillet, heat olive oil over medium heat. Add chopped onion and garlic, sauté until fragrant and translucent (about 3 minutes).
- Combine veggies: In a large mixing bowl, combine steamed broccoli, cauliflower, zucchini, carrot, bell pepper, cherry tomatoes, and sautéed onion and garlic.
- Add dairy & seasoning: Stir in the cottage cheese (or Greek yogurt), dried Italian herbs, salt, and pepper. Mix well until vegetables are evenly coated.
- Transfer to baking dish: Lightly grease a casserole dish and pour the vegetable mixture into it. Spread evenly.
- Top with cheese: Sprinkle shredded mozzarella and Parmesan cheese on top if using.
- Bake: Bake uncovered for about 25-30 minutes until vegetables are tender and cheese is melted and lightly golden.
- Serve: Garnish with fresh parsley or basil and serve warm.
Tips for Weight Loss:
- Use low-fat or fat-free dairy options.
- Load up on non-starchy vegetables to increase fiber and satiety.
- Avoid heavy cream or butter to keep calories lower.
- This casserole is great for meal prep—store leftovers for easy, healthy meals.
Would you like me to customize this recipe further (e.g., vegan version, spice it up, add protein)?