Elements
Greens:
- 1 massive broccoli, lower into florets
- 1 handful of child kale
- 1 small onion, diced
- 7 small cloves of garlic, minced
Seasonings & Extras:
- 2 tablespoons olive oil
- 1 teaspoon salt (or to style)
- ½ teaspoon black pepper
- ½ teaspoon paprika (optionally available, for a smoky contact)
- ½ teaspoon oregano or Italian seasoning
- ¼ teaspoon chili flakes (optionally available for spice)
- ½ cup low-fat shredded cheese (optionally available, for a tacky end)
Directions
Step 1: Put together the Greens
- Wash the broccoli florets and child kale completely below working water.
- Peel and cube the onion into small items.
- Mince the garlic cloves finely to launch their fragrant taste.
Step 2: Sauté the Base
- In a big skillet, warmth 2 tablespoons of olive oil over medium warmth.
- Add the diced onion and sauté for 2–3 minutes till comfortable and barely golden.
- Stir within the minced garlic and cook dinner for one other 30 seconds, making certain it doesn’t burn.
Step 3: Add the Greens
- Add the broccoli florets to the skillet and stir nicely to coat them within the garlic and onion combination.
- Season with salt, black pepper, paprika, oregano, and chili flakes if utilizing.
- Stir all the things collectively and let the broccoli cook dinner for 5 minutes on low warmth.
Step 4: Assemble the Casserole
- Preheat the oven to 375°F (190°C).
- Switch the sautéed greens to a baking dish.
- Add the child kale on high and blend calmly.
- When you choose a tacky end, sprinkle low-fat shredded cheese excessive.
Step 5: Bake to Perfection
- Cowl the casserole dish with foil and bake for 20 minutes.
- Take away the foil and bake for one other 5–10 minutes till the highest is calmly golden.
Step 6: Serve & Get pleasure from
- Let the casserole cool for five minutes earlier than serving.
- Garnish with contemporary herbs like parsley or basil for additional taste.
This low-calorie vegetable casserole is the right meal for anybody trying to eat more healthy with out giving up scrumptious flavors. The mix of broccoli, child kale, and fragrant garlic creates a satisfying and nutritious dish, whereas the sunshine seasonings improve its pure style.
Whether or not you’re having fun with this as a predominant course or a aspect dish, it’s a unbelievable method to incorporate extra nutritional vitamins, fiber, and antioxidants into your food plan. Plus, it’s extremely versatile—you possibly can swap substances based mostly in your preferences!
Do this easy, healthful recipe at this time, and nourish your physique with each chunk!