Low Cal – Low Fat Cauliflower and Vegetable Casserole

As the holiday season quickly approaches, I worry about my choice to start my weight loss program in October.  What was I thinking?  Thanksgiving & Christmas brings delicious food EVERYWHERE I go.

I am determined though, to enjoy the holidays and still lose weight.  But then I think “Potato Casserole”.  I love Potato Casserole – heck I just love potatoes.  I can make myself sick off my mom’s potato casserole.  I think one tablespoon alone probably has 1000 calories in it.  What am I to do?

I have a plan.   I’m not a fan of cauliflower but I’ve read in numerous recipe books that cauliflower can be a great substitute for potatoes.  I’m thinking sure – with tons of butter, salt and pepper (that trio can help just about anything – just about – nothing can help brussel sprouts though).

Well, we all know that adding tons of butter and salt defeats the purpose of eating the cauliflower instead of the potatoes.  So, there must be another solution.  I got to thinking – why not try a cauliflower casserole like my mom’s potato casserole?

Here’s what I came up with.

Cheesy Cauliflower and Vegetables Casserole

I wanted cheese!  I’ve heard my husband many times say “If you can put cheese over it or rice under it – she’ll eat it.”  I also wanted more than cauliflower in my casserole – remember we’re trying to cover up the taste of the cauliflower (at least in my mind).

Here’s what it took to make the casserole dish.

• Cauliflower (of course)
• Green Onions
• Purple Onion
• Mini – Red, Orange and Yellow Peppers
• Sundried Tomatoes (not packed in oil)
• Ricotta Cheese (low fat)
• Cottage Cheese (low fat)
• Sharp Cheddar (2% milk)
• Laughing Cow Light Swiss Garlic & Herb (you can use whatever flavor you like)
• Cream of Chicken (98% fat free)
• Salt & Pepper & Paprika (optional)

First, chop up all your vegetables.  We’re using the whole head of cauliflower and a cup of the green onions and a cup of purple onion.  I used the mini peppers and chopped up a mixture of colors to get one cup (total).

Put all these in a microwaveable bowl and microwave for about 4-5 minutes.  Just want them a little soft.  Drain any liquid.

Add 1 cup each of fat-free or low fat cottage cheese, ricotta cheese and cheddar cheese.  Mix after adding each ingredient.

Microwave The Laughing Cow Light Cheese (3 or 4 wedges) until it is mixable.  Stir this cheese in along with  the can of cream of chicken soup (you could use cream of mushroom if you like – as long as it is 98% fat free).

Add salt and pepper – to your taste (I’m a little heavy handed in the salt and pepper department but I’m trying to really cut back on the salt these days).

Place your colorful mixture into a baking dish (don’t forget the nonstick spray first) and sprinkle paprika on top.

Bake for one hour at 375 degrees.  It will need to cool for 10 minutes (to set) before serving.

So, here you have it – a really (to my surprise) tasty alternative to my mom’s potato casserole.

Some of my blogger friends got together and came up few a few more quick and easy Thanksgiving recipes.

5.0 from 1 reviews

Low Cal - Low Fat Cauliflower and Vegetable Casserole

 

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Cook time

1 hour

Total time

1 hour

 

Low Calorie and Low Fat Substitute for Potato Casserole

Author: Let's Go Junking

Recipe type: Side Dish

Ingredients

• 1 Head of Cauliflower
• 1 Cup Green Onions
• 1 Cup Purple Onions
• 1 Mini Red Bell Pepper
• 1 Mini Yellow Bell Pepper
• 1 Mini Orange Bell Pepper'
• 1 Can 98% Fat Free Cream of Chicken Soup
• 1 Cup Fat-Free or Reduced Fat Cottage Cheese
• 1 Cup Fat-Free or Reduced Fat Ricotta Cheese
• 1 Cup Fat-Free or Reduced Fat Cheddar Cheese
• 3-4 Wedges The Laughing Cow Light Swiss Cheese w/Herbs (or your choice)
• ¼ Cup Sun Dried Tomatoes
• Salt & Pepper To Taste
• Paprika (optional)

Instructions

1. Preheat Oven to 375 degrees
2. Chop all vegetables
3. Mix all vegetables in large bowl
4. Microwave mixture 4-5 minutes and drain any liquid
5. Add Cottage Cheese and thoroughly mix
6. Add Ricotta Cheese and thoroughly mix
7. Add Cheddar Cheese and thoroughly mix
8. Add Soup and thoroughly mix
9. Microwave The Laughing Cow Cheese until soft and stir until all of the cheese is melted
10. Add The Laughing Cow Cheese and thoroughly mix
11. Stir in salt and pepper
12. Spray baking dish with nonstick spray and spoon in mixture
13. Sprinkle paprika on top (optional)
14. Bake for 1 hour at 375 degrees.
15. Let cool for at least 10 minutes before serving

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