Asparagus Cheese Casserole(Lo-Cal)
A creamy, cheesy asparagus casserole with a crunchy topping, perfect for light dinners or side dishes, appealing to health-conscious and cheese-loving diners alike.
Ingredients
Instructions
- Melt the diet margarine in a saucepan; stir in flour until smooth.
- Gradually add nonfat milk and salt, stirring constantly.
- Cook and stir until the mixture thickens to make a sauce.
- Layer cooked asparagus, sliced hard-boiled eggs, diced pimento, grated Cheddar cheese, and onion flakes in a casserole dish.
- Repeat the layering for a second layer and pour the sauce over the top.
- Sprinkle crushed corn flakes on top.
- Bake at 350°F (175°C) for 30 minutes until bubbly and golden.
Tips & Substitutions
For a lighter version, substitute low-fat cheese or omit it entirely. You can also use fresh asparagus instead of cooked, adjusting the cooking time accordingly. If you prefer a creamier texture, consider adding a dollop of Greek yogurt to the sauce. This casserole can be made ahead and frozen, making it a convenient option for busy days.
Serving Suggestions
Serve this Asparagus Cheese Casserole alongside a light salad or steamed vegetables for a balanced meal. It pairs wonderfully with grilled chicken or fish for a heartier option. For a complete dinner, consider serving it with a side of quinoa or brown rice. This dish is also a great addition to a potluck or family gathering.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the casserole in a preheated oven at 350°F (175°C) for about 20 minutes, or until heated through. You can also microwave individual portions for quicker reheating, but the oven will help maintain the crispiness of the topping.
Nutrition & Diet Analysis (per serving)
Each serving of Asparagus Cheese Casserole(Lo-Cal) contains roughly 482 calories, with 15g protein, 54g carbohydrates, and 23g fat. It is an excellent source of protein (30% of the Daily Value) and vitamin C (24% of the Daily Value), and a good source of iron and calcium.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen asparagus instead of fresh?
Yes, you can use frozen asparagus for this casserole. Just make sure to thaw and drain any excess water before layering it in the dish to prevent a soggy texture.
Is there a vegetarian alternative for the hard-boiled eggs?
For a vegetarian alternative, you could use diced tofu or omit the eggs entirely. You can also add more vegetables, like mushrooms or bell peppers, for added texture and flavor.
How can I make this dish gluten-free?
To make this casserole gluten-free, substitute the all-purpose flour with a gluten-free flour blend or cornstarch. Ensure that all other ingredients, especially the margarine and cheese, are certified gluten-free.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).