Broccoli Herbed Vegetarian Casserole Recipe Summary

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:

  1. Preheat oven to 350°F.
  2. Spray a medium skillet with nonstick cooking spray. Brown onion and garlic in skillet.
  3. Add broccoli, cauliflower, carrots, zucchini, and water. Heat until vegetables are tender.
  4. In a blender, combine egg whites, tofu, cottage cheese, and seasonings. Blend 2 minutes.
  5. Place vegetable mixture in baking pan. Pour tofu mixture over top.
  6. Bake in oven 30 to 35 minutes, or until browned on the top.
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