According to the United States Department of Agriculture (USDA), diets rich in vegetables can help reduce the risk of many chronic diseases, but eating vegetables daily can also help weight watchers lose unwanted pounds faster and then keep those pounds off once they’ve reached their desired weight. Of course, there are countless ways to prepare vegetables, but not all recipes are created equal since some are far tastier than others. The following recipes, though, are tasty, as well as low in calories and fat, making them ideal choices not only for dieting but also to serve for family meals or to dinner guests.
Easy Low Calorie Diet Recipe for Broccoli Casserole
Ingredients:
- 2 packages frozen broccoli (fresh can also be used)
- 3 tablespoons light margarine
- 2 cups skim milk
- 3 tablespoons flour
- 1 cup grated cheddar cheese
- 6 slices turkey bacon
- 1/4 cup almonds
- 1/2 cup breadcrumbs
- Pepper and salt
Preparation:
- Preheat oven to 350 degrees
- Cook turkey bacon until crispy and set aside
- Cook broccoli (do not overcook)
- Drain broccoli and place in lightly greased casserole dish
- Combine margarine, flour, and milk into a cream sauce
- Season sauce with salt and pepper to taste
- Add cheese to sauce, stirring until blended
- Crumble turkey bacon and sprinkle over broccoli along with almonds
- Cover with cream sauce
- Top with breadcrumbs
- Bake for 20 to 25 minutes or until lightly browned
Yield: 8 servings
Calories: 238 per serving
Quick and Easy Low Calorie Diet Recipe for Dakota Potatoes
Ingredients:
- 4 cups potatoes, sliced
- 1 small onion, diced
- 2 cups canned tomatoes (whole or diced)
- 6 slices turkey bacon
- 2 teaspoons salt
- 1/4 teaspoon celery salt
- 1/4 teaspoon pepper
- 1/2 teaspoon mustard
- 1 teaspoon sugar
Preparation:
- Cook bacon until crisp, drain, and set aside
- Sauté potatoes and onions in bacon grease
- Add tomatoes, mustard, sugar, salt, pepper, and celery salt
- Cover and cook for approximately 20 minutes (until potatoes are tender and tomato juice slightly thick)
- Pour into serving dish and garnish with crumbled bacon
Yield: 6 servings
Calories: 145 per serving
Low Calorie Diet Recipe for Green Vegetable Casserole
Ingredients:
- 1 small package frozen English peas (about 16 ounces)
- 1 small package frozen lima beans (about 16 ounces)
- 1/2 package frozen green beans (about 8 ounces)
- 2 green bell peppers (cut into strips)
- 1 cup half-and-half cream, whipped
- 1/2 cup light mayonnaise
- 1/2 container Parmesan cheese (about 4 ounces)
Preparation:
- Preheat oven to 350 degrees
- Prepare frozen vegetables as directed on packages (do not overcook)
- Layer vegetables with bell peppers in casserole dish
- Mix whipped cream and mayonnaise together
- Pour cream-and-mayonnaise mixture over vegetables
- Top with Parmesan cheese
- Bake for approximately 45 minutes or until light golden brown Add sour cream and toss lightly
- Top with Parmesan cheese
Yield: 10 servings
Calories: Approximately 143 per serving
Dieters who enjoyed these recipes might want to check out the following delicious low calorie, low fat recipes:
- “Easy Low Calorie Potato Recipes for Fast Weight Loss”
- “Easy Low Calorie Low Fat Chicken Casserole Recipes for Dieters”
Source:
All recipes were adapted, and in most cases greatly amended in order to reduce calories, from Favorite Recipes of America: Vegetables (1968). Favorite Recipes Press: Louisville, Kentucky
Carol Rzadkiewicz - Carol Rzadkiewicz has taught college English for over 14 years and is the author of three published novels and numerous short stories.
