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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 420.1
  • Total Fat: 16.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 862.3 mg
  • Total Carbs: 48.8 g
  • Dietary Fiber: 12.5 g
  • Protein: 23.8 g

View full nutritional breakdown of Kelly's Vegetable Casserole calories by ingredient
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Kelly's Vegetable Casserole

Submitted by: IAM53559

Introduction

I prefer starting with raw vegetables, but if you buy frozen mixed bags of cauliflower, carrots and broccoli, you can skip the boiling and just toss all the ingredients together and bake. 5 mins prep time :) I prefer starting with raw vegetables, but if you buy frozen mixed bags of cauliflower, carrots and broccoli, you can skip the boiling and just toss all the ingredients together and bake. 5 mins prep time :)
Number of Servings: 4

Ingredients

    400 gr chopped Broccoli, par-boiled unless frozen
    560 gr chopped Cauliflower, par-boiled unless frozen
    230 gr chopped carrot, par-boiled unless frozen
    2 containers Tesco Mediterranean Vegetable Sauce, 350 gr each
    235 gr potatoes, pre-boiled ** optional
    1/4 cup finely chopped garlic
    200 gr shredded Chilli Cheddar cheese - or any preference

Tips

** This meal is so versatile - I sometimes add meatballs or chopped sausages when I want meat instead of the carbs from potatoes.
Try 1/2 salsa + 1/2 vegetable sauce for a pick-me-up taste.
*** 1 dinner portion is more than 2 cups of casserole portioned out

Note: this meal is high in sodium because it uses commercial veg sauce, using home made tomato sauce/spaghetti sauce will lower the sodium significantly.


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Directions

Very easy and nutritious!

Heat a large pot of water that is oven safe and add sufficient water to boil your veg. **This pot will be the one you finish the dish in the oven with, so it has to be big enough for everything to fit well.

Chop all veg and boil for a 3-5 minutes each if you like the finished dish to be al dente or 8-10 if you prefer soft
(I boil each veg separately but in the same pot to ensure each veg is done to the tenderness I prefer)

Once the last veg is done, I drain the large pot and put all the veg back in.

Toss in the veg sauce or any tomato sauce will do. Don't forget to season with pepper and add garlic.

Once mixed, sprinkle shredded cheese on top and place in a hot oven - 175C or 350F, uncovered for 40 mins or until veg are hot throughout and cheese is cooked.

Serving Size: *** 4 large dinner portions or 6-8 side portions

Number of Servings: 4

Recipe submitted by SparkPeople user IAM53559.





TAGS:  Vegetarian Meals |

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