Simple recipes for vegetable casseroles in the oven. Vegetable Casseroles: Diet Recipes

Vegetable casseroles cooked in the oven in different ways. The easiest, and therefore the most common way: cut the existing vegetables with a grater or knife, lay them in layers in a prepared form and pour over the filling prepared in advance. If this filling is based on milk, sour cream or cream, it will be very tasty, but it cannot be said that this is a dietary vegetable casserole. In the oven, these products will become very high in calories, so consider your needs. In contrast, the tomato sauce-based casserole is less rich. It can be called "vegetable lean casserole in the oven." It is more suitable for people who monitor their dimensions. A great option for a light casserole is a vegetable casserole with zucchini in the oven. In the season of this vegetable, such a dish will be available in any quantity and in any design.

More satisfying and rich is a vegetable casserole with minced meat in the oven. It may well become the main dish at a family or dinner party, because, besides being delicious, it is beautiful, colorful and original. Mushrooms can also be added to this casserole to enhance the flavor.

Vegetables are very useful, especially in the autumn-summer period, during the season of vegetables. However, not all children are willing to eat vegetables, so vegetable casserole can be your trick so that the child's body still gets a portion of the nutrients with vegetables. Prepare a vegetable casserole for the children, and hide the vegetables under a layer of eggs and cheese. They eat a beautiful casserole from the oven with pleasure. In addition, such casseroles are a godsend for the hostess, they are very economical!

Recipes for vegetable casseroles in the oven are numerous, you choose. It all depends on the set of products you have, which will tell you what kind of vegetable casserole you should get in the oven. Recipes are for all occasions. It is also useful to look at the available photos of vegetable dishes. Each set of them is beautiful in its own way, and the look of your vegetable casserole in the oven will depend on their combination. The photo will help you choose the option you like.

So, we are preparing a vegetable casserole in the oven, the recipe with a photo of which you have previously selected on our website. If you get some of your own version of the dish, for example, “vegetable casserole with minced meat in the oven”, we can show the recipe of the original solution with you to other housewives, they will only be grateful for the idea.

We have a number of tips on how to cook vegetable casserole in the oven:

If you are using eggplant and tomatoes, cut them into slices;

Casserole cheese can be cut into thin slices or grated on a coarse grater;

It is advisable to overlap vegetables in a bowl, alternating cheese, tomatoes and eggplants alternately;

Vegetable casseroles, depending on the composition of the products, are cooked in the oven in different modes: from 20 to 40 minutes and at a temperature of 180 to 200 degrees;

For dietary types of casseroles, as well as for casseroles of frozen vegetables, it is better not to use vegetable oil, you can add half a glass of water so that the vegetables do not burn, you can use a little soy sauce. For softness of the dish, it is covered with foil and baked in the oven for about an hour;

Serve hot. But keep in mind - some types of this dish are best eaten slightly cooled. Decide for yourself;

It is advisable to decorate the finished dish with fresh herbs.

A simple dish for those who want to lose weight or maintain a normal figure are diet vegetable casseroles. It is unnecessary to talk about the benefits of vegetables - everyone knows that they contain a lot of valuable fiber, a wide variety of vitamins, substances necessary to maintain health. And with all that, the calorie content of vegetables is quite low - for example, 100 grams of spinach contains about 23 calories, eggplant - 25 calories, and celery - only 16. This means that by combining a variety of vegetables, you can come up with different tastes, but the same tasty and healthy diet casseroles.

Rules for cooking vegetable casseroles

There are also rules for preparing dietary casseroles. Vegetables should be as little as possible subjected to heat treatment, for casseroles it is better to use not mayonnaise, but low-fat sour cream. In addition, you can vary the fillings - so, you can cook them with milk, kefir or natural yogurt.

Vegetable Casseroles: Diet Recipes

1. Broccoli Casserole

Cauliflower or broccoli casseroles rightfully occupy the first place among dietary ones. They are delicious, filling, quick to prepare, and very low in calories. Preparing this casserole is very easy. First you need to disassemble the head of cabbage into small inflorescences and boil them for five minutes. And at this time, you can make a dressing - it consists of one egg, milk (or kefir) and a pinch of salt. Put the boiled cabbage in a deep form, pour over the dressing prepared in advance and send it to the oven. You can add boiled chicken breast to this dish - quite a few calories will be added, and the taste will already be completely different.

2. Celery Casserole

Diet celery casserole contains only about 90 calories, but meanwhile it is a complete and satisfying dish. Finely chopped celery root should be boiled until half cooked, drain the liquid. Break one egg and any greens into a cup with celery, salt. Mix everything, put to bake in the oven. When serving, sprinkle with grated hard cheese.

3. Cabbage casserole

White cabbage casserole is usually cooked with minced meat. So that the dish does not contain too many calories, minced meat is best made from chicken meat or turkey. Cook the minced meat, then cut the cabbage very thinly, mix with the minced meat. Add salt, pepper and egg, mix, put on a baking sheet and bake. After the casserole is cooked, it is usually sprinkled with herbs.

4. Zucchini Casserole

It is necessary to put a small amount of flour in the zucchini casserole - zucchini are delicate vegetables, the casserole from them will not keep its shape without flour. Grate the zucchini, squeeze out excess liquid. Then add a small amount of flour, an egg and your favorite herbs. Thoroughly mix the minced meat, put it in a silicone mold, bake in the oven or slow cooker. This casserole goes well with a topping of hard cheese.

5. Casserole with tomatoes

Coarsely chop the tomatoes, bell peppers, broccoli florets. Pour in a mixture of milk and eggs, salt. This casserole is very pretty.

6. Casserole with zucchini and eggplant

In a form with high sides, put circles of zucchini and tomato in layers, if desired, you can add eggplant. Alternate each layer with natural yogurt filling with egg. Salt everything, sprinkle with cheese or herbs. It is better to bake such a dish longer - about half an hour in the oven.

7. Carrot Casserole

Carrot casserole is a dietary variety of dessert. It is best served with lightly sweetened rice. Rice boils like porridge. Carrots are rubbed on a very fine grater, mixed with porridge. Add the egg to the mixture and pour the silent milk, mix thoroughly. Bake in a hot oven. You can add sour apples to this recipe - they will give the dish a "zest".

8. Potato casserole

Potato casserole can be made with salted cheese instead of mayonnaise - this will make it much less high-calorie and very healthy. Spread each layer of sliced ​​potatoes with feta cheese (you can put garlic in it). Add greens. Bake in the oven.

9. Casserole with tomatoes and corn

A bright and beautiful casserole is obtained by adding green peas or corn to the main ingredients. So you can make a casserole with tomatoes, eggplant and zucchini - the dish will turn out to be very festive and tasty.

10. Pumpkin casserole

Pumpkin casserole is a dessert, it is customary to cook it with cottage cheese. Mix cottage cheese with an egg, put semolina and leave to swell for 20 minutes. In the meantime, you need to clean and very finely chop or grate the pumpkin. Mix both masses, put sugar and send to the oven.

Every evening, the hostesses are faced with the task of feeding their household. Sometimes there are no problems with this, sometimes they are. For example, somehow this question was overlooked. And it turned out that there is no stock of products for this. So, you need to turn on ingenuity. Minced meat, cheese and some vegetables, including eggplant, were found in the refrigerator. Very good, issue resolved. Today for dinner there will be vegetable, bake everything and serve it on the table. We will also give a few more similar recipes, just in case.

Casserole from and minced meat

By the way, it will be said that this recipe, in addition to its simplicity, is also distinguished by the budget option. Required Products: 300 grams of minced chicken or pork, a couple of tomatoes, one eggplant, one bell pepper, one onion, one hundred grams of hard cheese, sunflower oil, pepper, salt. And now we’ll tell you how a simple vegetable casserole is prepared, so anyone, even a beginner, can cook a dish.

Recipe for casserole with tomatoes, zucchini and cheese

It seems that this dish is very similar to the previous one, but it is not. It is a little more complicated and, accordingly, more interesting. It is quite suitable as an independent meal, but can be used as a side dish. Now we will tell you how such a vegetable casserole is prepared, the recipe of which you will really like.

We will also bake in the oven. We will need the following products: a large zucchini, a large tomato, chopped parsley - three tablespoons, garlic - three cloves, cheese - 150 grams, two eggs, kefir - 100 ml, pepper and salt.

cooking casserole

Cut the zucchini into thin strips, blanch for a couple of minutes in salted water. The most convenient way to do this is in a frying pan, because because of its width, a lot of vegetables fit there. Grease with oil the form we have chosen for baking. After wetting the zucchini, put half of them in a mold. We chop the parsley, garlic, mix them together, sprinkle a layer of zucchini with half of the total. Cut the tomato into thin circles, create the next layer of the casserole from it. Sprinkle tomatoes with sugar and ground black pepper. Put the rest of the garlic and parsley on top, then thin slices of cheese, 100 grams.

In this recipe, we do not grate part of it. The second half of the zucchini completes the construction. We quickly prepare the filling: beat eggs with kefir, pepper, salt, add 50 grams of already grated cheese. The resulting filling and pour the casserole. Preheat the oven to 190 degrees, send the form there for 25-30 minutes. As soon as a cheese golden crust appears on the dish being prepared, the vegetable casserole in the oven is ready.

Casseroles for children

The main product of this recipe will be zucchini, which is very good as a baby food. In general, dishes from this vegetable are often used in baby food as they are hypoallergenic. But in its purest form, children do not particularly like them, so very soon they refuse to eat. So we begin to come up with delicious and complex dishes from them, for example, vegetable casseroles for children from zucchini. And in order for them to have a more appetizing look, add a small amount of carrots.

The finished dish turns out to be a delicious golden color. But you can do without it if the child does not like carrots. We will need: two young zucchini, weight approximately 0.8 kg, one carrot, three chicken eggs, 150 grams of sour cream, eight tablespoons of wheat flour, two tablespoons of vegetable oil.

Children's vegetable casserole recipe

Wash and clean carrots and zucchini. We rub half of them on a fine grater, the other half on a coarse grater. Thus, we get a more interesting structure of the casserole. Squeeze the mass a little, otherwise the casserole will be very liquid. Add eggs, flour and sour cream. How much flour you need to take depends on the density of sour cream. The size of the eggs and the juice in the mixture also have an effect. Flour must be sifted. We mix the mass until we have a dough of a homogeneous consistency, then beat it a little to saturate it with oxygen.

Then the finished dish will be more magnificent. By the way, we suggest looking for recipes on how to cook vegetable casseroles, with a photo of the whole process, so it will be easier to make a dish for the first time. We continue: grease the baking dish with butter and pour the dough into it, level it. Preheat the oven to 200 degrees, put the mold in it and bake for 60 minutes. With the help of a toothpick, when the casserole is browned, we check the degree of its readiness. Take out of the oven, allowing it to cool slightly. Serve to children, cut into portions, with tea or compote. Enjoy your meal!

This afternoon I started thinking about what to make for dinner. Summer is in full swing, and you do not want to eat heavy food. I looked in the fridge, and it was full of different vegetables. Something has already grown in their beds, something was bought on the market. In general, everything is full, in a word - summer is in the yard.

There is nothing to think about, you need to cook something from them. At first I thought that I could cook them on the grill, but the weather doesn’t favor this, it’s drizzling and it’s pretty cool outside.

In addition, a week ago they fried and baked vegetables on the grill at the same time. You need to prepare something else.

I decided to invent a dish on the go, which is called from what was. And there were, as already said vegetables different forms, colors and varieties; collected the first green beans in the garden; There was also chicken breast. That is more than enough. And I decided to bake the whole thing in the oven, that is, to cook a vegetable casserole with chicken breast.

Moreover, I recently got two beautiful ceramic portion forms. I have already tried them. On that day, the dish, I must say, turned out to be a restaurant level. And we ate it with great pleasure. I wanted to cook something similar. But I didn’t want to go to the Internet for a recipe, I thought that it was better to be creative and come up with a dish myself.

Moreover, according to today's recipe, you can cook a casserole without any changes, or you can make your own adjustments. Specifically what, I will tell in the process of preparation. And if you liked the dish, then on its basis you can cook other options and variations.

And here is the recipe.

Vegetable casserole with zucchini, vegetables and chicken

In the recipe, I will describe everything as I cooked today. And I will tell you how you can do it differently. The same applies to the composition of the ingredients, it will record those products that were used in today's dish. But you keep in mind that vegetables can be absolutely anything.

If you don't like one vegetable, replace it with another. Some ingredient is not available, feel free to replace it too. Love tomatoes, add more tomatoes, favor zucchini, take a double portion of them, and forgo something else. Or don't give up at all.

Eggplant, cauliflower, pumpkin can also be added to the recipe.

I would compare today's dish with Asian. The only difference is that damlama is cooked in a cauldron, and this is cooked in the oven.

We will need (for 2-3 servings):

• chicken breast - 1 pc.
• hard cheese - 100 - 150 gr
• onion - 1 pc.
• zucchini - 1 pc.
• green beans - 300 gr
• carrots - 1 pc.
• bell pepper - 2 pcs
• spicy capsicum- 0.5 - 1 pc (optional)
• tomatoes - 3 pcs
• garlic - 1 - 2 cloves
• spices - to taste
• salt, ground black pepper - to taste
• chicken broth or water - 200 ml (or vegetable broth)

I use two portioned ceramic molds. "Partial" is, of course, a relative term. For my husband, this is a serving, but for me, it’s two whole servings.

You can use any baking dish. If it also has a lid, it will be even better. If there is no lid, then we still need foil. We will also cook in it so that our vegetables do not dry out from exposure to high temperatures.

Cooking:

For cooking, I use chicken breast, it is more dietary than other parts of the chicken, and not at all fatty. I plan to cook the dish without a drop of oil. Not only that, I also remove the skin from the chicken breast.

My husband and I decided to eat in the summer only tasty and healthy food, without excessive fat content, and today's dish will be one of those. Therefore, I want to warn you right away that the dish will not have fat at all, or it will, but only a little. Therefore, if this does not suit you, then firstly, leave the skin on the breast, and secondly, during the cooking process, add a little oil, even vegetable, even creamy, to each form.

In addition to chicken breast, you can also use any parts of chicken meat, or minced meat. Here is the minced meat, it will just be possible to fry with onions in a frying pan in oil.

And I begin the description of our today's recipe.

1. First of all, you will need to put a small saucepan of water on the fire and boil the green beans. Or rather, not even boil, but blanch. If this is not done, then it can bake for quite a long time. And we need all the ingredients to reach the state of readiness at the same time.

Wait until the water boils, salt it to taste and dip all the beans into it at once. Let it boil, and only after that set the time and cook for 3-5 minutes. It depends on how young the pods you are using.

2. After the time has elapsed, put the beans in a colander and let the water drain.

If you want, you can exclude the beans from the recipe altogether and replace it with, say, potatoes. But today I cook with beans - that is, a light dish, and deliberately refuse potatoes, as they are very high-calorie.

3. chicken breast wash and let the water drain, remove the skin from it and cut into slices in the form of plates, no more than 1.5 cm thick. At the same time, I first cut the breast into two halves, that is, we will go in half per serving.

4. Arrange the pieces into molds in a free order. Salt and pepper them, and sprinkle with spices. I use a mixture of spices consisting of various herbs and spices. I cook it myself, and it contains about 15 different components, and maybe more. Honestly, I never even thought about counting.

You can add your favorite spices, or not at all.

I like to use spices, especially with meat products. They better reveal the taste and give any dish just an incredible aroma.

5. Cut the onion into very thin half rings. Spread it on top of the chicken meat, distributing it evenly. No need to press down, let him lay down as he wants.

Try to cut the onion as thinly as possible. The thinner you cut, the more juice it will give, which means that it will become transparent and will not dominate with its taste. And also will not crunch on the teeth. I know how many people don't like it. And children can’t stand onions at all.

6. The beans have already cooled slightly, and they can be laid out in the next layer. There is no need to press it. As it falls, it means it's good.

7. Now carrots. It needs to be cut thinner. It is tough and will take the longest to cook. You can cut it into thin small plates 0.2 cm thick, or very thin, short straws, as I do. I want the vegetables to be cut in the same way in the dish.

I will cut some of them into circles, and some into strips, because we have beans in the form of straws.

8. Put the carrots on top of the onions. Also, not particularly trying, that is, how to lie down. However, spread it evenly over the entire surface.

9. bell pepper remove the stem and seeds, and cut into slices. I took a dark green pepper (this is also my own) to play in contrast. To be present in the dish different colors. It will be not only delicious, but also very beautiful.

Arrange sliced ​​pepper rings on top of carrots.

10. If you like spicier dishes, you can add red capsicum. I try to use it almost all the time.

Today I also have a pepper from the garden, but I still do not know what degree of sharpness it has grown this year. We haven't had a chance to try it yet. Therefore, I cut only three or four thin circles. I think this will be enough. And how it turns out, we'll try at the tasting.

I'm posting in random order.

11. We already have more than half of the form filled out. For flavor, add a clove of minced garlic to each of them. The garlic is also fresh and the smell is simply incredible.

Here it is - then he will give our dish.

12. All that's left is nothing. We clean the skin of the zucchini and cut it into thin circles, no more than 0.5 cm thick. I use a young vegetable, with milk seeds, not large. It is juicy, tasty and will give the right amount of juice to the whole dish.

Lay out the zucchini layer. Our dish becomes more and more beautiful with each new layer. And I want to taste this beauty as soon as possible. I can already feel how delicious it must be!

Again, if you don't want zucchini, you can add potatoes. But the only thing is that it must first be boiled until half cooked. Otherwise, it will take a long time to cook, and may not keep up with other vegetables.

13. Tomatoes are also cut into circles and spread on top of all other vegetables. For now, this is the last layer.

Lightly salt each of the layers so that the dish does not turn out bland.

All layers are arranged in such a sequence that the juicier vegetables are on top. When heated, they will release juice and nourish the lower layers, in which there is less juice. And thus the whole dish will turn out not dry, but, on the contrary, saturated with the juices of all vegetables.

14. Pour 100 ml of broth or water into each form. The liquid will help to quickly start the process of starting baking in the oven. And also thanks to her, the juice from the vegetables themselves will begin to stand out faster.

And if there is a lot of juice, then the dish as a whole will not turn out dry. And all the ingredients will cook much faster.

15. Close the mold tightly with a lid or foil. If using foil, then try to cover the contents in such a way that an air space forms between the last layer of tomatoes and it.

This will keep the tomatoes from sticking to the foil while cooking.

16. By this time, the oven should already be ready and preheated. We will need a temperature of 200 - 220 degrees. My oven takes 15 minutes to reach this temperature. Knowing this, I already included it in advance. And by the time the forms were already covered with foil, the oven was already ready to receive them.

17. We will cook our dish for 1 hour. Let everything languish and prepare there. During this time, we do not get anything and do not mix, we do not open the foil.

18. When the time is already out, grate the cheese on a medium grater. Ordinary Russian cheese, or some other. But do not buy cheap varieties for casseroles, this is useless. All we need is 100 - 150 gr. And cheap cheese can very easily spoil the taste and sensations of the dish.

I use Tilsiter. I like that it does not spread much, and stays on the surface. Looks great and tastes great.

19. Remove the molds from the oven, remove the foil and sprinkle with cheese.

20. Put back in the oven and let the cheese bake. Before that, lower the temperature in the oven to 180 degrees. Otherwise, the cheese will start to burn quickly.

It may take 10-15 minutes for the cheese to be covered with a beautiful golden brown crust. Here it is already better to follow the process not by time, but by appearance. This is especially convenient if the oven has a glass door.

21. Well, we have an appetizing ruddy crust, it's time to get the dish out of the oven.

Leave it to cool for 10-15 minutes, then serve. And you won’t be able to eat it before, the dish is very hot.

22. Serve directly in the forms, if they are portioned. In order not to spoil the table, use a large flat plate as a stand.

If there is only one form, then spread the contents to each on plates, laying out the casserole in layers.

Eat for health.

• I'll tell you how it all turned out. Well, first of all, the smell. He's just incredible! Each vegetable has its own unique flavor, and here they made a wonderful ensemble, where nothing dominates, everything is combined into one melody.
• And so it spreads even beyond the kitchen and is heard even on the street.
• Light garlic notes and spice aromas can also be recognized.
• Secondly, the taste. Each vegetable has its own unique taste, but at the same time it is enhanced and enriched with all other aromas and flavors. And so everyone is interesting and good.
• It happens that at first you choose all the most delicious in a dish, and you eat it first of all, and then you finish the rest. So everything here is delicious. Therefore, you eat everything the same way as you stacked it - in layers.
• But personally, I liked the tomatoes with cheese more.
• There is also enough liquid in the dish. Vegetables do not float in it, but you cannot call them dry either. The broth is very tasty, and it is wonderful to eat it, dipping it with bread or pita bread.
• All vegetables are browned evenly. None of them turned out raw, and not one fell apart. Everything is whole and pleasing to the eye.
• The only thing is that it was too much pepper for me. I don't eat very spicy foods, so I should add less hot red pepper. But for my husband it turned out just right. And he didn't even feel it.
• But next time I will reduce the portion of pepper by half for myself.
• The casserole turned out, one might say, without fat, but this did not affect its taste in any way. The taste of chicken and vegetables is just enough.

And one more bonus that I would like to highlight separately. The delivery was just incredible. When I invited my husband to the table, he gasped in surprise and delight. And having tried it, he said that he had never seen such a dish even in a restaurant.

Be that as it may, the vegetable casserole with chicken was a success. Now there is not even a trace of her left. But thanks to this article, it will be possible to save the recipe. And it will be possible somehow to cook it again, maybe only slightly changing the composition of the ingredients.

Vegetable casserole with zucchini in the oven from YouTube

I can't resist offering you another one. delicious recipe. The casserole here is already prepared completely without meat and chicken, with only vegetables. And poured with a special sour cream - egg sauce.

Also topped with cheese. Yummy! Just lick your fingers!

The only thing I would like to warn you against is that it is very dangerous to grate vegetables in this way. For such a grater, there must be special holders so as not to injure your hand.

Therefore, you also follow safety precautions when using this kind of kitchen utensils.

And in conclusion, I want to say that vegetable casseroles are a great summer dish. At this very time, all vegetables are simply saturated with the sun to the very brim. And they need to be eaten as often as possible, and in any form - even fresh, even boiled, even baked.

During this period of time, vegetables are full of vitamins and other beneficial substances. And also they are the most delicious, the most ripe, and the most juicy. Therefore, it is necessary to have time to eat them to satiety, so that there is enough stock for the whole long time, when a long winter comes after autumn, and it will be replaced by a spring that is not at all close.

I hope you enjoy the recipe and want to make it. Then you yourself will understand where so many enthusiastic words about the usual vegetable dish came from.

Enjoy your meal!

Baked vegetables as such are an indispensable component of most diet menus. When cooked in the oven, along with a binding ingredient such as cheese or egg mixture, they make a single block of tender and juicy casserole. Such a dish is somewhat higher in calories, but at the same time, richer in proteins than just baked vegetables.

Let us consider in more detail the most common recipes with photos of vegetable casseroles cooked in the oven, the method of their preparation, the use of the resulting dishes in dietary practice and various variations in their composition.

Three recipes for vegetable casseroles in the oven

The general principle of the casserole is to pick up a bouquet of high-quality vegetables that ripen in the oven at the same time, and prepare them. Add, at the same time or some time before readiness, a component that will hold the vegetable company together, and finally bake.

Used as a binder:

• Cheese. , so for diet recipes choose lean varieties.
• Eggs and egg-milk mixtures. They add extra calories, but at the same time they add a valuable protein component.
• and products from it - pancakes,. Such supplements are not welcome in slimming diets.
• and . In the diet of losing weight, low-fat ones are appropriate.
• Mayonnaise. It has a high calorie content and, if it is a store product, of dubious usefulness.

In addition to the vegetable base and fastening ingredients, the casserole contains seasonings combined with the rest of the ingredients - spicy and spicy:

Let's look at three sample casserole recipes from available vegetables.

With eggplant and pepper

Ingredients:

• 3 eggplants;
• 2 carrots;
• bulb;
• Bell pepper;
• 2 tomatoes;
• 200 g of cheese;
• 5 tablespoons of water;
• salt;
• black pepper.

Cooking the aubergine and pepper casserole:

• Eggplants, carrots and onions, peel and rinse. Cut the eggplant and onion into thin semicircles. Cut the washed tomato in the same way. Grate carrots on a coarse grater.
• Wash the sweet pepper, free from the stalk and seeds. Cut into narrow strips.
• Coarsely grate the cheese.
• Lubricate the baking dish with vegetable oil. Spread the first layer along the bottom - eggplant semicircles. Lay grated carrots on top. Layer onion half rings on it. Cover the onion with strips of pepper, and place the chopped tomatoes on top.
• Dissolve the salt in hot water, pour over the vegetable “puff” with it. Sprinkle with pepper, then with grated cheese. To cover with a lid. Bake in the oven for 20 minutes at 200 degrees.

Energy value - approx. 80 kilocalories in one hundred grams.

With zucchini and eggplant

Ingredients:

• young squash;
• 5 cloves of garlic;
• 3 dense tomatoes;
• 70 g of cheese;
• 50 g sour cream;
• parsley;
• dill.

Cooking casserole with zucchini and eggplant:

• Wash the zucchini and eggplant, free them from the stalk, cut into thin circles. In the same way, cut the tomatoes into slices. Finely chop the peeled garlic.
• Lubricate the form with vegetable oil - it is very good if there is olive oil. Vegetables can be laid out in layers, sprinkled with garlic - eggplants on the bottom, then zucchini and tomatoes on top of everything. It is even more beautiful to put vegetable circles on the edge, close to each other, alternating zucchini with tomato and eggplant.
• Pour the vegetable set with sour cream and cover with grated cheese. Bake at 180-200 degrees for 15-20 minutes. Before serving, revitalize with chopped herbs.

Final the energy value- about 80 kilocalories in a 100 gram portion.

Cauliflower Casserole with Cheese

Ingredients:

• half a kilo of cauliflower;
• large carrots;
• small;
• bulb;
• 3 eggs;
• half a glass of milk;
• 100 g of cheese;
• 3 cloves of garlic;
• parsley.

Cooking Cauliflower Casserole:

• Free the zucchini from the stalk, core, if the seeds have already hardened, and peel, if it is hard, peel the carrots and onions. Washed prepared vegetables cut into cubes. Divide the cauliflower into florets.
• Finely chop the peeled garlic and parsley. Grate the cheese.
• Lubricate the baking dish with vegetable oil, put all the vegetables in it, symbolically salt and hold for 15 minutes in the oven heated to 200 degrees. Then remove the form and pour the contents with a mixture of eggs and milk with chopped herbs and garlic. Return to oven for another 15 minutes. Cover with grated cheese and finally bake for 5 minutes.

The energy value is 90 kilocalories in one hundred grams of the finished casserole.

Application in dietary nutrition

Composition variations

In addition to the vegetables, eggs, cheese and milk given in the sample recipes, casseroles include:

• other vegetables. For example, pumpkin, beets, cabbage - not only cauliflower, but also broccoli, cabbage, as well as green beans and potatoes. The starchy tubers of the latter significantly increase the total calorie content. Therefore, potatoes are limited in the slimness menu.
• Meat cut into pieces or ground into minced meat. Low-fat varieties are acceptable for dietary nutrition - first of all, white chicken meat.
• Fruits and fruits - apples with sourness, as well as olives.
• Cereals - semolina and rice. In the diet of losing weight, they are introduced to a limited extent or not used at all.
• Mushrooms that practically do not affect the caloric content - "cultivated" and "wild" porcini, boletus, boletus, chanterelles, boletus and other gifts of domestic forests.
• Dried fruits - prunes and dried apricots (in the absence of restrictions on sugar).
• Nuts - chopped walnuts and hazelnuts.

How to cook vegetable casserole in the oven - video

The video below shows in detail, step by step, the manufacture of vegetable casseroles from zucchini, carrots, onion, tomatoes and sweet peppers. As a binder, an omelet mixture of eggs with milk, as well as cheese topping, was used. The process goes in two steps - first, only vegetables are baked until half cooked, then they are poured with a mixture of eggs and milk, sprinkled with cheese and baked completely.

Vegetable casserole, cooked in the oven without frying the ingredients, combines a low calorie content, a rich microelement composition, cleansing properties and protein components. Such a dish fits well into slimming diets and sports diets.

What's your favorite vegetable casserole recipe? Do you add only cheese and sour cream or also eggs? Do you use this dish in your diet menu? Share your culinary discoveries and practical experience with us in the comments!