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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Mixed Vegetable Casserole

Source: dLife

A caribbean-inspired medley of vegetables.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	198.0

Total Carbs	35.3 g

Dietary Fiber	3.3 g

Sugars	6.6 g

Total Fat	4.2 g

Saturated Fat	1.8 g

Unsaturated Fat	0.1 g

Potassium	276.5 mg

Protein	5.8 g

Sodium	633.1 mg

Dietary Exchanges 4.2 Fat, 1.4 Vegetables, 0.1 Milk, 1.5 Starch,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 each cooking spray 1.0
1 tbsp Butter, unsalted 1.0
1 each medium onions 2.0
2 each medium garlic cloves 1.0
1 each medium zucchini 1.0
1 tsp salt 0.25
0 1/4 tsp black pepper 0.25
0 1/4 tsp ground cayenne (red pepper) 0.5
0 1/2 cup fat free milk 0.25
0 1/4 cup white all purpose flour 10.0
10 oz frozen sweet corn kernels 1.0
1 each large red bell peppers 0.5
0 1/2 cup corn flakes cereal

Directions

Preheat oven to 350 degrees F. Coat a 9-inch square casserole dish with the cooking spray.
Melt the butter in a large skillet; add the onion, garlic, zucchini, salt, pepper, and cayenne to taste over medium heat. Cook and stir 5 to 8 minutes, or until the onion is soft.
Combine the milk and flour; stir until smooth. Pour into a skillet and increase heat; stir until the mixture thickens. Pour the zucchini mixture into the prepared casserole dish; stir in the corn.
Combine the red bell pepper and crushed cereal; add cayenne to taste. Sprinkle over the top of the casserole. Bake for 30 minutes, or until the casserole bubbles.