Triple Vegetable Bake(Low Calorie)
A comforting low-calorie vegetable casserole with mushrooms, potatoes, and broccoli, enhanced by a creamy white wine sauce, perfect for a wholesome family meal.
Ingredients
Instructions
- Preheat oven to 325°F.
- Lightly spray an 8 x 8-inch baking dish with vegetable oil.
- Wipe mushrooms with a clean, damp cloth, then cut into quarters and set aside.
- Peel potatoes and cut into cubes, then set aside.
- In a saucepan, melt margarine and sauté chopped onion until translucent.
- Stir in flour and cook for 1-2 minutes to form a roux.
- Gradually whisk in heated skim milk and dry white wine, stirring constantly until the sauce thickens.
- Add chopped parsley, white pepper, and salt to the sauce.
- Blanch broccoli florets until tender-crisp, then drain.
- Combine mushrooms, potatoes, and broccoli in the prepared baking dish.
- Pour the white wine sauce over the vegetables and mix gently.
- Bake in the preheated oven for about 30-40 minutes until bubbly and golden on top.
Tips & Substitutions
For a richer flavor, consider adding garlic to the onion while sautéing. You can substitute the mushrooms with zucchini or bell peppers for a different taste. If you'd like a creamier texture, use low-fat cream cheese instead of margarine in the sauce. To enhance the dish, try adding a sprinkle of grated cheese before baking.
Serving Suggestions
This bake pairs beautifully with a fresh green salad or crusty whole-grain bread. For a complete meal, serve it alongside grilled chicken or fish. Consider drizzling a bit of balsamic reduction on top for added flavor. You can also explore other vegetarian recipes that complement this dish.
Storage & Reheating
Allow the Triple Vegetable Bake to cool completely before transferring it to an airtight container. Store leftovers in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F for about 15-20 minutes or until heated through. You can also microwave individual portions for quick warming.
Nutrition & Diet Analysis (per serving)
Each serving of Triple Vegetable Bake(Low Calorie) contains roughly 1148 calories, with 30g protein, 217g carbohydrates, and 19g fat. It is an excellent source of iron (121% of the Daily Value), dietary fiber (94% of the Daily Value), and protein (61% of the Daily Value). Note that it is relatively high in sodium, at 1904mg per serving (83% of the Daily Value).
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 different vegetables in this bake?
Absolutely! You can swap out the broccoli for cauliflower or use seasonal vegetables like zucchini or asparagus. Just ensure that the vegetables are blanched to maintain their texture during baking.
Is there a way to make this recipe gluten-free?
Yes, to make the dish gluten-free, simply replace the flour with a gluten-free all-purpose flour blend. Additionally, check the margarine and any other packaged ingredients to ensure they are gluten-free.
How can I make this dish more filling?
To add more substance, consider incorporating cooked quinoa or brown rice into the vegetable mixture. This will not only enhance the texture but also increase the nutritional value of the dish.
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).