{"id":3541,"date":"2026-04-13T11:33:42","date_gmt":"2026-04-13T11:33:42","guid":{"rendered":"https:\/\/recipes.ukbiddingdirectory.com\/?p=3541"},"modified":"2026-04-13T11:33:42","modified_gmt":"2026-04-13T11:33:42","slug":"low-calorie-vegetable-casserole","status":"publish","type":"post","link":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/2026\/04\/13\/low-calorie-vegetable-casserole\/","title":{"rendered":"\u00a0Low-Calorie Vegetable Casserole"},"content":{"rendered":"<h2>\u00a0Low-Calorie Vegetable Casserole<\/h2>\n<h3>\u00a0Ingredients:<\/h3>\n<ul>\n<li>1 large broccoli, cut into florets<\/li>\n<li>1 tbsp olive oil<\/li>\n<li>A handful of baby kale<\/li>\n<li>1 small onion, diced<\/li>\n<li>7 small cloves of garlic, minced<\/li>\n<li>12 cherry or grape tomatoes, halved<\/li>\n<li>1 zucchini, sliced<\/li>\n<li>1 carrot, thinly sliced<\/li>\n<li>1\/2 tsp salt (or to taste)<\/li>\n<li>1\/2 tsp black pepper<\/li>\n<li>1\/2 tsp paprika<\/li>\n<li>1\/2 tsp dried oregano<\/li>\n<li>1\/4 tsp chili flakes (optional)<\/li>\n<li>1\/2 cup low-fat grated cheese (optional, for topping)<\/li>\n<li>2 tbsp grated Parmesan (optional)<\/li>\n<\/ul>\n<h3>\u00a0Instructions:<\/h3>\n<ol>\n<li><strong>Preheat oven<\/strong> to 180\u00b0C (350\u00b0F).<\/li>\n<li><strong>Saut\u00e9 aromatics:<\/strong><br \/>\nIn a large pan, heat olive oil over medium heat.<br \/>\nAdd onion and cook for 2\u20133 minutes until soft.<br \/>\nStir in garlic and cook for 30 seconds until fragrant.<\/li>\n<li><strong>Cook vegetables:<\/strong><br \/>\nAdd broccoli, zucchini, carrot, and tomatoes.<br \/>\nCook for 5\u20137 minutes until slightly tender.<\/li>\n<li><strong>Add greens &amp; seasoning:<\/strong><br \/>\nStir in baby kale and let it wilt.<br \/>\nSeason with salt, pepper, paprika, oregano, and chili flakes.<\/li>\n<li><strong>Assemble casserole:<\/strong><br \/>\nTransfer everything to a baking dish.<br \/>\nSprinkle low-fat cheese and Parmesan on top (optional).<\/li>\n<li><strong>Bake:<\/strong><br \/>\nBake for 20\u201325 minutes until bubbly and lightly golden.<\/li>\n<\/ol>\n<h3>\u00a0Why it\u2019s great for weight loss:<\/h3>\n<ul>\n<li>Very <strong>low in calories<\/strong><\/li>\n<li>High in <strong>fiber<\/strong> \u2192 keeps you full longer<\/li>\n<li>Packed with <strong>vitamins and antioxidants<\/strong><\/li>\n<li>Minimal fat (especially if you skip or reduce cheese)<\/li>\n<\/ul>\n<h3>\u00a0Tips:<\/h3>\n<ul>\n<li>Skip cheese completely for an <strong>even lower-calorie version<\/strong><\/li>\n<li>Add spices like cumin or turmeric for more flavor without calories<\/li>\n<li>You can meal prep this for 2\u20133 days<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0Low-Calorie Vegetable Casserole \u00a0Ingredients: 1 large broccoli, cut into florets 1 tbsp olive oil A handful of baby kale 1&hellip;<\/p>\n","protected":false},"author":2,"featured_media":3542,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3541","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipe"],"_links":{"self":[{"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/posts\/3541","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/comments?post=3541"}],"version-history":[{"count":1,"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/posts\/3541\/revisions"}],"predecessor-version":[{"id":3543,"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/posts\/3541\/revisions\/3543"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/media\/3542"}],"wp:attachment":[{"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/media?parent=3541"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/categories?post=3541"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/recipes.ukbiddingdirectory.com\/index.php\/wp-json\/wp\/v2\/tags?post=3541"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}