Recommended, 2020

Editor'S Choice

NutritionHealthy casserole: recipe under 350 kcal

You can enjoy this healthy casserole around the clock.
Photo: RFF

Healthy reciepts

A casserole is nothing for the figure? Are you kidding me? Are you serious when you say that! Our recipe for a healthy casserole has less than 350 kcal, which makes it a true figurehead - just like these 19 pasta dishes under 400 kcal.

A casserole is something wonderful. Especially his crispy cheese crust has done to us. Cheese? But ... Papperlapapp! We sprinkle our healthy casserole with a mixture of cheese, quinoa and chia seeds. And conjure up a deliciously light topping.

This eggplant souffle is bursting with energy. Quinoa and chia seeds provide plenty of healthy fiber and eggplant protect our cells from aging. An unbeatable combination: tomato and spinach. Vitamin C and iron - it's hardly healthier!

Ingredients (4 people)

  • 1 big eggplant
  • 2 zucchini
  • 450 g of spinach
  • 700 g of tomato sauce
  • olive oil
  • 1 mozzarella light
  • 200 g of grated Parmesan
  • 150 g of quinoa
  • 40 g chia seeds
  • sea-salt
  • pepper
  • oregano
  • basil

preparation

  • Wash eggplants and zucchini, clean and slice lengthwise. Drizzle with 2 tablespoons of oil and sprinkle with salt and place on a baking sheet covered with baking paper. Cook in the preheated oven (electric cooker: 225 ° C / circulating air: 200 ° C / gas: see manufacturer) for 12-16 minutes, turn after about half of the cooking time.
  • Mix the mozzarella, 100 g parmesan and oregano. In another bowl mix quinoa, chia seeds, the rest of the parmesan, 2 tablespoons of oil, basil and pepper.
  • Distribute half of the tomato sauce in a casserole dish. Cover with half of the aubergines, zucchini, spinach and mozzarella-parmesan mixture. To repeat. Sprinkle with quinoa crumbs and bake in preheated oven for 25-30 minutes.
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