Mediterranean Low-Calorie Vegetable Casserole

🫒 Mediterranean Low-Calorie Vegetable Casserole

Simple • Satisfying • Weight-Friendly

🧺 Ingredients (Serves 2–3)

• 1 large broccoli, cut into florets

• 1 tbsp extra-virgin olive oil

• 1 handful baby kale

• 1 small onion, finely diced

• 7 small garlic cloves, minced

• 12 cherry or grape tomatoes, halved

• ½ tsp sea salt

• ¼ tsp black pepper

Optional Mediterranean Boost (Still Low-Cal):

• ½ tsp dried oregano or thyme

• Pinch of chili flakes

• 1 tbsp lemon juice

• 1 tbsp nutritional yeast or feta crumbs (optional)

👩‍🍳 Instructions

1. Preheat Oven
   Set to 180°C / 350°F. Lightly grease a small casserole dish.

2. Steam the Broccoli (Key for Soft Texture)
   Steam broccoli florets for 3–4 minutes until just tender. Drain well.

3. Sauté the Aromatics
   Heat olive oil in a pan over medium heat.
   Add onion and cook 2–3 minutes until soft.
   Stir in garlic and cook 30 seconds until fragrant.

4. Assemble the Casserole
   In the baking dish, combine broccoli, sautéed onion-garlic mixture, tomatoes, and baby kale.
   Season with salt, pepper, oregano, and chili flakes if using.

5. Bake
   Bake uncovered for 20–25 minutes, until tomatoes burst and kale wilts.

6. Finish
   Drizzle with lemon juice. Add a sprinkle of feta or nutritional yeast if desired.

🍽️ How to Eat It (Weight-Loss Friendly)

• Eat as-is for ultra-low calories

• Pair with grilled fish or eggs for protein

• Enjoy hot or cold — great for meal prep

🌿 Why It Works

• High volume, very low calorie

• Fiber-rich → keeps you full

• Olive oil aids nutrient absorption

• Mediterranean vegetables support digestion

💡 Tips

• Don’t overdo oil — 1 tbsp is enough

• Add zucchini or mushrooms for variety

• Make a double batch for 2–3 days