Ingredients
- 2 cups broccoli florets
- 1 cup cauliflower florets
- 1 cup sliced zucchini
- 1 cup sliced mushrooms
- 1 medium carrot, thinly sliced
- 1/2 cup chopped bell peppers (any color)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup diced tomatoes (fresh or canned, no salt added)
- 1/2 cup low-fat cottage cheese or ricotta (optional for creaminess)
- 1/4 cup grated Parmesan cheese (optional)
- 1 tablespoon olive oil
- 1 teaspoon dried Italian herbs (basil, oregano, thyme)
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Instructions
- Preheat your oven to 375°F (190°C).
- In a large pan, heat olive oil over medium heat. Add the onion and garlic, sauté until fragrant and translucent (about 3 minutes).
- Add the broccoli, cauliflower, zucchini, mushrooms, carrot, and bell peppers to the pan. Stir-fry for 5-7 minutes until veggies start to soften.
- Stir in the diced tomatoes and Italian herbs. Season with salt and pepper to taste. Cook for another 3 minutes.
- Transfer the vegetable mixture to a baking dish. If using, dollop cottage cheese or ricotta evenly on top. Sprinkle Parmesan cheese over everything.
- Bake uncovered for 20-25 minutes until the casserole is bubbly and lightly golden on top.
- Remove from oven and let cool for a few minutes. Garnish with fresh parsley or basil before serving.
Tips:
- Feel free to swap in your favorite low-calorie vegetables.
- For extra protein, add cooked chicken breast or tofu cubes.
- Enjoy it warm or cold, great for meal prep!
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