Summer Memo

I know its not winter, but by the way Mother Nature has been treating us, I don’t think she got the memo… So on such a cold, rain day as today, I believe a warm, cozy, creamy meal is well called-for.

After seeing this recipe on Pintrest, I thought… I like veggies.. I like cheese… Makeover!!!

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Winter Veggie Casserole

6 servings

  • 12 oz package frozen Winter Blend vegetables (broccoli and cauliflower)
  • 12 oz package frozen California Blend vegetables (broccoli, cauliflower, and carrots)
  • 1/2 7.5 oz pkg fat free shredded cheddar cheese
  • 1/2 7.5 oz pkg fat free shredded mozzarella cheese
  • 1 4-5 oz can (2 servings per can) water chestnuts, sliced, drained
  • 1 8 oz can bean sprouts, drained
  • 1 can 98% fat free cream of mushroom soup
  • 1/3 cup plain non fat Greek yogurt
  • 1/3 cup Dijionaise
  • 1 onion, chopped
  • 1/3 cup liquid egg substitute
  • 1 tsp garlic powder
  • 1 tsp salt
  • Dash of Pepper

Preheat the oven to 350 F. In one bowl, combine the vegetables. In another bowl combine the cheeses, and in a third bowl combine the remaining ingredients (I also added a finely chopped jalepeno for heat). Add half the cheese mix to the bowl of food glue (the soup-yogurt-egg- spice combo). Once well-combined, evenly coat the mixed vegetables.

Spray a 9 x 13 dish with non-stick cooking spray. Transfer the coated vegetables to the dish, and evenly spread into the corners. Top the casserole with the remaining cheese blend.

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Bake for 1 hour, uncovered.

Nutrition: per 1/6

Calories:207, Fat: 1.1g, Sat. Fat: 0g, Cholesterol: 10mg, Sodium: 1503mg, Carbs: 21g, Fiber: 5g, Sugars: 5g, Protein: 24g

I served this with steak, and a doggie bag for pops to take with him. You could probably add the protein to the actual casserole, as well, and then bake it…. Or for a meatless meal, like I did, eat 1 1/2 servings for about 300 calories!

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Whats not to like? The crispy cheese shell? The creamy blend hiding just beneath it? Exactly! Dig in!

I started thinking about how versatile this recipe is. With the water chestnuts and bean sprouts, I began to think about playing on the Asian influences and tweaking this with Asian sauces and seasonings. I think my favorite part of the this were the carrots. I just love how cooking carrots brings out their naturals sugars and sweetness!!

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