Low-Calorie Vegetable Casserole

 Low-Calorie Vegetable Casserole

 Ingredients:

• 1 large broccoli, cut into florets
• 1 tbsp olive oil
• A handful of baby kale
• 1 small onion, diced
• 7 small cloves of garlic, minced
• 12 cherry or grape tomatoes, halved
• 1 zucchini, sliced
• 1 carrot, thinly sliced
• 1/2 tsp salt (or to taste)
• 1/2 tsp black pepper
• 1/2 tsp paprika
• 1/2 tsp dried oregano
• 1/4 tsp chili flakes (optional)
• 1/2 cup low-fat grated cheese (optional, for topping)
• 2 tbsp grated Parmesan (optional)

 Instructions:

1. Preheat oven to 180°C (350°F).
2. Sauté aromatics:
   In a large pan, heat olive oil over medium heat.
   Add onion and cook for 2–3 minutes until soft.
   Stir in garlic and cook for 30 seconds until fragrant.
3. Cook vegetables:
   Add broccoli, zucchini, carrot, and tomatoes.
   Cook for 5–7 minutes until slightly tender.
4. Add greens & seasoning:
   Stir in baby kale and let it wilt.
   Season with salt, pepper, paprika, oregano, and chili flakes.
5. Assemble casserole:
   Transfer everything to a baking dish.
   Sprinkle low-fat cheese and Parmesan on top (optional).
6. Bake:
   Bake for 20–25 minutes until bubbly and lightly golden.

 Why it’s great for weight loss:

• Very low in calories
• High in fiber → keeps you full longer
• Packed with vitamins and antioxidants
• Minimal fat (especially if you skip or reduce cheese)

 Tips:

• Skip cheese completely for an even lower-calorie version
• Add spices like cumin or turmeric for more flavor without calories
• You can meal prep this for 2–3 days