Mixed Vegetable Casserole

by Joi, Dee Lee Smith
(Buttermilkpress.com, Healthyliving.tamu.edu)

If you’re looking for the perfect vegetable side dish to serve with a meal this mixed vegetable casserole is the one for you. Typically when we think of a well rounded meal we think of a protein (meat, poultry, fish, etc.) and two vegetable side dishes. Well, this little casserole is easy to make, yummy and combines a variety of veggies.


Mixed Vegetable Casserole

Ingredients:

1 cup fresh broccoli florets

1 cup fresh asparagus

1 cup fresh baby spinach

1 cup fresh summer squash, sliced

1/3 cup green onion, chopped

1 can cream of mushroom soup, 98% fat free

1/2 cup of water

1 Tablespoon fresh basil

1 Tablespoon fresh oregano

Salt and pepper to taste.


Preparation:

Preheat oven to 350 degrees. Coat a 2-quart baking dish with fat free cooking spray. Layer broccoli, asparagus, spinach, squash, and onions in the dish. In a small bowl, mix together soup, water, oregano, basil, salt, and pepper. Pour over vegetables. Cover with foil and bake until is tender (approximately 30 minutes). Serve immediately.

Preparation Time: 10 minutes
Cook Time: 30 minutes
Serves: 6


Nutrition facts per serving:

Calories: 45
Total Fat: 1.3 g
Cholesterol: 2.0 mg
Sodium: 483 mg
Total Carbohydrate: 7 g
Protein: 2 g

Original Mixed Vegetable Casserole Recipe



Ground Beef with Mixed Vegetable Casserole:

The following mixed vegetable recipe ran in a 2006 edition of the Owensboro Messenger Inquirer. It is not only delicious, it’s an economical one to make – always a plus!


Ingredients:

1 pound ground beef

1/2 cup chopped onion

3/4 cup water

1/4 teaspoon pepper

1 (8 oz) can tomato sauce

1 (6 oz) can tomato paste

1 (9 oz) package frozen mixed vegetables, thawed

2 cups shredded low-fat mozzarella cheese

1 (10 oz) can biscuits


1 tbs margarine

1/2 tsp dried oregano leaves, crushed


Preparation:

Pre-heat oven to 375 degrees. Grease a casserole dish.
In a large skillet, brown the ground beef with onion and drain. Stir in water, pepper, tomato sauce and paste. Simmer for 15 minutes, stirring occasionally.

Remove from heat, stir in vegetables and 1-1/2 cups of the cheese. Spoon mixture into your casserole dish. Separate dough into 10 biscuits. Separate each of the 10 biscuits into 2 layers – giving you 20 thinner biscuits.

Place these thin biscuits near the outer edge of the hot mixture overlapping slightly. Sprinkle remaining cheese in center and around the edge. Gently brush biscuits with margarine and sprinkle with oregano.

Bake at 375 degrees for 22-27 minutes or until biscuits are golden brown.

*Makes 6-8 servings.


*Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'.

The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Original Ground Beef with Mixed Vegetable Casserole Recipe