dLifeHeaderPortlet dLifeHeaderPortlet


Mixed Vegetable Casserole
Source: dLife

A caribbean-inspired medley of vegetables.

Rating:
Prep Time: 15 minutes
Cook Time: 45 minutes
Difficulty: Easy

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
1 Fat , 1 1/2 Vegetables , 1/2 Milk , 2 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.
Powered by ESHA

Servings
Ingredients

1 each  cooking spray
1 tbsp  Butter, unsalted
1 each  medium onions
2 each  medium garlic cloves
1 each  medium zucchini
1 tsp  salt
0 1/4 tsp  black pepper
0 1/4 tsp  ground cayenne (red pepper)
0 1/2 cup  fat free milk
0 1/4 cup  white all purpose flour
10 oz  frozen sweet corn kernels
1 each  large red bell peppers
0 1/2 cup  corn flakes cereal
Directions
  1. Preheat oven to 350 degrees F. Coat a 9-inch square casserole dish with the cooking spray.
  2. 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.
  3. 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.
  4. 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.

dLife Weekly Poll

Do you know your cholesterol numbers?