Vegetable casserole - the rich version (8 servings, 230 calories per serving) Ingredients (for a 14x10-inch baking dish or similar size): About 1.75 lbs (4 cups or 1 frozen bag) of vegetables, as desired 4 eggs 7 oz (1 cup) of 5% fat cheese, as desired 3.5 oz (1 cup) of grated yellow cheese 1 cup (8.
5 fl oz) of 15% fat cooking cream 1/2 tsp salt 1/4 tsp grated nutmeg 1/4 tsp ground black pepper 6 tbsp (1/2 cup) self-rising flour (whole wheat flour recommended) 2 tbsp fine oatmeal or oat flour 1 View gallery Vegetable casserole - the rich version (left) and lighter version ( Photo: Daniel Lila ) The lighter version (8 servings, 100 calories per serving): Ingredients (for a 14x10-inch baking dish or similar size): About 1.75 lbs (4 cups or 1 frozen bag) of vegetables, as desired 3 eggs 10.5 oz (1 1/3 cup) of 5% fat cheese, as desired 3/4 cup (6.
75 fl oz) of high-protein yogurt, up to 3% fat 1 packet (1 tbsp) of baking powder 1/2 tsp salt 1/4 tsp grated nutmeg 1/4 tsp ground black pepper 3 tbsp chia seeds Instructions: Preheat the oven to 355°F, preferably using both upper and lower heat. If using fresh vegetables: wash and dice them into small cubes. If using frozen vegetables: place them in a bowl, pour boiling water over them, wait 10 minutes, and drain.
Chop if necessary. Place the eggs in a bowl and beat well. For the lighter version: Add the cheese, baking powder, spices, and chia seeds, and mix well.
For the rich version: Add all the cheeses and spices, and mix. Then add.
