Ingredients
• 1 large broccoli, cut into florets
• 1 tbsp olive oil
• 1 handful baby kale (or spinach)
• 1 small onion, diced
• 6–7 small garlic cloves, minced
• 12 cherry or grape tomatoes, halved
• 1 medium zucchini, diced
• Salt & black pepper, to taste
• ½ tsp Italian seasoning or dried herbs
• Optional (for creaminess, still light):
• ½ cup low-fat Greek yogurt or light cream
• ½ cup light shredded cheese (optional)
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👩🍳 Instructions (Step-by-Step)
1️⃣ Prep vegetables
• Lightly steam or blanch broccoli for 3–4 minutes until just tender.
• Drain well.
2️⃣ Sauté base
• Heat olive oil in a pan over medium heat.
• Add onion and cook until soft.
• Add garlic and cook 30 seconds (do not burn).
3️⃣ Combine vegetables
• Add broccoli, zucchini, kale, and tomatoes.
• Season with salt, pepper, and herbs.
• Cook 2–3 minutes, just to combine flavors.
4️⃣ Assemble casserole
• Transfer vegetables to a lightly greased baking dish.
• If using yogurt/cream, pour evenly over the top.
• Sprinkle cheese lightly if using.
5️⃣ Bake
• Bake at 375°F / 190°C for 20–25 minutes
• Until hot, bubbly, and lightly golden.
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✅ Why This Works for Weight Control
• Very low in calories
• High fiber → keeps you full
• Packed with nutrients
• No heavy sauces or flour