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A comforting and healthy bake featuring a vibrant mix of broccoli, carrots, and bell peppers in a creamy, reduced-fat cheese sauce, all topped with a crunchy whole-wheat breadcrumb crust. A perfect weeknight dinner that's both satisfying and nutritious.
For 4 servings
Preheat oven and prepare vegetables
Make the creamy cheese sauce
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A comforting and healthy bake featuring a vibrant mix of broccoli, carrots, and bell peppers in a creamy, reduced-fat cheese sauce, all topped with a crunchy whole-wheat breadcrumb crust. A perfect weeknight dinner that's both satisfying and nutritious.
This american recipe takes 55 minutes to prepare and yields 4 servings. At 207.43 calories per serving with 8.72g of protein, it's a beginner-friendly recipe perfect for dinner or lunch or side.
Assemble the casserole
Prepare the topping and bake
Use olive oil instead of butter, a plant-based milk like unsweetened almond or soy milk, and your favorite vegan shredded cheese. Add 2 tablespoons of nutritional yeast to the sauce for a cheesier flavor.
Replace the all-purpose flour with a gluten-free all-purpose blend and use certified gluten-free breadcrumbs for the topping.
Add a can of rinsed and drained chickpeas or 1 cup of cooked quinoa to the vegetable mixture before baking.
Cut the vegetables into smaller, bite-sized pieces. You can also add other kid-friendly veggies like corn or peas.
Broccoli, carrots, and whole-wheat breadcrumbs provide significant dietary fiber, which aids digestion and promotes a feeling of fullness.
This casserole is a great source of vitamins like Vitamin C from bell peppers and broccoli, and Vitamin A from carrots, supporting immune function and vision.
By using reduced-fat dairy, unsalted butter, and minimal added salt, this recipe is low in saturated fat and sodium, which is beneficial for cardiovascular health.
Yes, this version is designed to be healthy. It's packed with high-fiber vegetables, uses reduced-fat cheese and whole-wheat breadcrumbs, and is low in sodium, making it a nutritious and heart-healthy choice.
Each serving of this casserole contains approximately 350-400 calories, making it a well-balanced option for a main course.
Absolutely. You can use a frozen vegetable mix. Thaw them completely and pat them dry before adding to the sauce to avoid excess water in the casserole. You can skip the blanching step if using frozen vegetables.
The key is to add the milk gradually while whisking constantly. This helps the flour incorporate smoothly without clumping. Also, remove the sauce from the heat before stirring in the cheese to prevent it from separating.
