Vegetable casserole

Vegetable casserole

Vegetable casserole
1 large onion, diced
3 cups mixed vegetables cut into small pieces
(Use carrots,  parsnips, brussel sprouts,  broccoli and cauliflower.
Also use mushrooms and potatoes)
2 tablespoons olive oil
1 cup low fat plain yogurt
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon garlic powder
1 cup grated cheddar cheese
1 cup breadcrumbs

Vegetable casserole:  First of all,  preheat the oven to 325°F.
In a pan, over medium heat, sauté onion and vegetables in oil for 15-20 minutes.
Place the cooked vegetables into a colander to drain any excess moisture.  Set the colander aside.
In a mixing bowl,  combine the yogurt, salt, pepper, garlic powder and cheddar cheese.
Then fold these ingredients together.   Add the vegetables and then fold them  into the other ingredients.
Pour all into a casserole dish and cover with breadcrumbs.  Even the topping out.
Bake for 25-35 minutes.
Makes: 6 servings.

Tip : Pick the perfect pepper

By adding a dash of pepper,  you will be adding a  little heat that doesn’t compete with other spices.
Furthermore,  you can find it made from black, white, pink, or green peppercorns.
Consequently, black pepper usually has the strongest taste.
Therefore you get even more flavor if you freshly grind pepper.
While, white pepper is handy for white sauces, fish, chicken, creamy soups and vegetable casseroles, where you don’t want little black flecks to show.

Estimated Average Requirements – Daily Calorie Intake.
First of allHow many calories are needed each day can vary greatly.
This will depend on your lifestyle and other factors.  Therefore,  factors that affect your personal daily calorie needs include your age.   Also ,  they include your height and weight.   In addition,  your basic level of daily activity and your body composition.
Finally : Estimated average requirements are:
A daily calorie intake of 1940 calories per day for women, and 2550 for men are needed.

Calories in vegetables
There are 65 calories in 100g of vegetables.  Therefore,  vegetables are an extremely good way to lose weight.  Therefore,  in conclusion,  there would be nothing wrong with going on a veggie diet for two weeks to one month.  Due to this, you won’t be sorry.  In conclusion,  one can probably lose up to 3 kilos in one week.


Vegetable casserole



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