Prep Time: 12-15 min.
Cooking Time: 30-35 min.
Servings: 4
If you’re looking to increase your protein intake, cottage cheese is a versatile option. Our Broccoli Herbed Vegetarian Casserole has just what you need. Choose the low-fat kind, and mix it into your favorite casseroles, or sweeten it up by adding fruit. One cup of non-fat cottage cheese has just 123 calories, 1 gram of fat, 3 grams of carbs, and a whopping 25 grams of protein!
| Nutritional Facts per Serving* | |||
| Total Calories: 98 | Protein: 10g (40 cal) | Carbs: 10g (40 cal) | Fat: 2g (18 cal) |
*Values are approximate
Ingredients:
- ½ onion, diced
- 2 cloves garlic
- 2 cups broccoli, chopped
- 1 cup cauliflower
- 1 cup carrots, grated
- 1 cup zucchini
- 1 tbsp. water
- 3 egg whites
- 1 pkg. tofu, drained
- ¼ cup low-fat cottage cheese
- 1 tsp. rosemary
- 1 tsp. allspice
- 1 tsp. oregano
- ½ tsp. salt
- ½ tsp. pepper
- Nonstick cooking spray
Directions:
- Preheat oven to 350°F.
- Spray a medium skillet with nonstick cooking spray. Brown onion and garlic in skillet.
- Add broccoli, cauliflower, carrots, zucchini, and water. Heat until vegetables are tender.
- In a blender, combine egg whites, tofu, cottage cheese, and seasonings. Blend 2 minutes.
- Place vegetable mixture in baking pan. Pour tofu mixture over top.
- Bake in oven 30 to 35 minutes, or until browned on the top.
