Preparation TimePrep Time: 15 minutesCooking Time: 30 minutesTotal Time: 45 minutesServings: 4IngredientsVegetables:1 large broccoli, cut into florets1 handful of baby kale1 small onion, diced7 small cloves of garlic, mincedSeasonings & Extras:2 tablespoons olive oil1 teaspoon salt (or to taste)½ teaspoon black pepper½ teaspoon paprika (optional, for a smoky touch)½ teaspoon oregano or Italian seasoning¼ teaspoon chili flakes (optional for spice)½ cup low-fat shredded cheese(optional, for a cheesy finish)InstructionsSTEP 1: PREPARE THE VEGETABLESWash the broccoli florets and baby kale thoroughly under running water.Peel and dice the onion into small pieces.Mince the garlic cloves finely to release their aromatic flavor.STEP 2: SAUTÉ THE BASEIn a large skillet, heat 2 tablespoons of olive oil over medium heat.Add the diced onion and sauté for 2–3 minutes until soft and slightly golden.Stir in the minced garlic and cook for another 30 seconds, ensuring it doesn’t burn.STEP 3: ADD THE VEGETABLESAdd the broccoli florets to the skillet and stir well to coat them in the garlic and onion mixture.Season with salt, black pepper, paprika, oregano, and chili flakes if using.Stir everything together and let the broccoli cook for 5 minutes on low heat.STEP 4: ASSEMBLE THE CASSEROLEPreheat the oven to 375°F (190°C).Transfer the sautéed vegetables to a baking dish.Add the baby kale on top and mix lightly.If you prefer a cheesy finish, sprinkle low-fat shredded cheese over the top.STEP 5: BAKE TO PERFECTIONCover the casserole dish with foil and bake for 20 minutes.Remove the foil and bake for another 5–10 minutes until the top is lightly golden.STEP 6: SERVE & ENJOYLet the casserole cool for 5 minutes before serving.Garnish with fresh herbs like parsley or basil for extra flavor.This low-calorie vegetable casseroleis the perfect meal for anyone looking to eat healthier without giving up delicious flavors. The combination of broccoli, baby kale, and aromatic garliccreates a satisfying and nutritious dish, while the light seasonings enhance its natural taste.Whether you’re enjoying this as a main course or a side dish, it’s a fantastic way to incorporate more vitamins, fiber, and antioxidants into your diet. Plus, it’s incredibly versatile—you can swap ingredients based on your preferences!Try this simple, wholesome recipe today, and nourish your body with every bite!
Nourishing Low-Calorie Vegetable Casserole: A Guilt-Free Delight
