Healthy Recipes: Veggie Casserole

May 17 

Mediterranean Medley 

Enjoy the bounty of produce that will be available all summer at Farmer’s Markets with a colorful casserole that’s full of simple, whole-food ingredients. A variety of vegetables lend their unique flavors and phytochemicals to this healthy one-pot meal. AICR’s expert report recommends eating a primarily plant-based diet for protection against a range of cancers, including mouth, pharynx, larynx, esophagus, stomach, lung, pancreas and prostate. The vegetables featured here can be prepared ahead of time and the whole casserole makes for great leftovers all week. 

Veggie Casserole 

1 cup diced, peeled butternut squash, cut into 1-inch pieces

1 medium potato, cut into 1-inch pieces

1 medium green bell pepper, coarsely chopped

1 medium carrot, cut into 1/2-inch slices

1 medium zucchini, cut into 1/2-inch slices

1 cup fresh or frozen cut green beans

1 cup sliced fresh mushrooms

1-2 cloves garlic, peeled and left whole

2 Tbsp each chopped fresh oregano, fresh basil and fresh dill

1 (14 oz.) can no salt added diced tomatoes

1 1/2 tsp. olive oil

1/2 tsp each onion powder and garlic powder

Salt and freshly ground pepper to taste

Canola oil cooking spray

3 Tbsp. Romano or Parmesan cheese 

Preheat oven to 375 degrees.         

Place all ingredients, except cheese, in large bowl and toss to combine.  Transfer to sprayed 7 in. x 11 in. baking dish. Cover with foil and bake until veggies are just tender, about 60-75 minutes.  (Remove foil cover for the last 30 minutes, if desired.) Remove from oven; turn broiler on high.  Sprinkle with cheese.  Broil until cheese is browned and bubbly.  

Serves 5 

Per serving: 120 calories, 3 g total fat (1 g saturated fat), 20 g carbohydrate, 5 g protein, 4 g dietary fiber, 105 mg sodium. 

from AICR.org