WW Mediterranean Creamy Vegetable Bake

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The WW Mediterranean Creamy Vegetable Bake is tasty and has 215 calories per serving. Takes 50 minutes to prepare this meal. Serve it at lunches, events, festivals, holidays, feasts, brunch, or get-togethers. It contains cooking spray, zucchini, yellow squash, eggplant, red bell pepper, red onion, yellow bell pepper, cherry tomatoes, garlic, olive oil, dried oregano, black pepper, dried basil, paprika, salt, dried thyme, non-fat Greek yogurt, light cream cheese, low-sodium vegetable broth, parmesan cheese, reduced-fat shredded mozzarella cheese, and parsley. We may pair this bake with farro, Greek salad, bulgur wheat, multigrain bread, spinach salad, lentil soup, toasted sourdough, cucumber tomato salad, or grilled shrimp. You may keep this WW Mediterranean Creamy Vegetable Bake in the refrigerator for 4 days.

STATS:

  • Total Time: 50 minutes
  • Serving Size: 1¼ cups
  • Calories: 215 kcal
  • Diet: Weight Watchers
  • Cooking Time: 35 minutes
  • Course: Main
  • Preparation Time: 15 minutes
  • Cuisine: Mediterranean
  • Servings: 6

EQUIPMENT:

  • 9×13-inch baking dish
  • Measuring spoons
  • Small whisk
  • Mixing spoon
  • Non-stick cooking spray
  • Large mixing bowl
  • Cutting board
  • Knife
  • Measuring cups

INGREDIENTS:

  • 1 red chopped bell pepper
  • 2 medium yellow squash
  • Quarter tsp black pepper
  • 1 yellow chopped bell pepper
  • 2 sliced zucchini
  • Quarter cup low-sodium vegetable broth
  • 1 tsp dried oregano
  • Cooking spray
  • Half tsp paprika
  • 1 medium eggplant(bite-sized cubes)
  • Two cups halved cherry tomatoes
  • 1 small sliced red onion
  • 2 tbsp softened light cream cheese
  • Half tsp dried thyme
  • 1 tbsp olive oil
  • Half tsp salt
  • 1 tsp dried basil
  • ¾ cup plain non-fat Greek yogurt
  • 3 minced garlic cloves
  • Quarter cup grated Parmesan cheese
  • 1 tbsp chopped parsley
  • ½ cup reduced-fat shredded mozzarella cheese

INGREDIENT NOTES:

COOKING SPRAY:

  • We use it to coat the baking dish for better cooking. It makes the casserole brown and gives a light taste. You may use olive oil spray, coconut oil spray, or canola oil spray as per your preference.

ZUCCHINI:

  • It is the main ingredient that absorbs the  Mediterranean herbs and sauce well. Zucchini gives moisture and volume without increasing calories. You may use broccoli florets as an alternative.

YELLOW SQUASH:

  • Squash gives a slightly sweet taste and adds color to the casserole. Also, it blends well with other vegetables. You may use baby marrow as per your preference.

CHERRY TOMATOES:

  • They give their natural juices in the sauce after baking. Tomatoes maintain the richness of dairy products and make the roasted vegetables taste better. You may use Roma tomatoes as another choice.

PLAIN NON-FAT GREEK YOGURT:

  • This is the basic ingredient that makes the creamy sauce. It gives rich texture to the casserole without using heavy cream. Include light sour cream if you are not using plain non-fat Greek yogurt.

LIGHT CREAM CHEESE:

  • Cream cheese makes the sauce smooth and rich. It is low-fat and melts easily in the yogurt. You may use blended light cottage cheese as another option.

LOW-SODIUM VEGETABLE BROTH:

  • It makes the sauce thin to coat all the vegetables evenly. This broth gives an extra savory taste without increasing calories. Mushroom broth is a good choice to use as an alternative.

INSTRUCTIONS:

  1. First, cover the dish with cooking spray and warm the oven to 400°F.
  2. Mix black pepper, yellow squash, eggplant, bell peppers, zucchini, onion, salt, tomatoes, garlic, olive oil, oregano, basil, thyme, and paprika to coat the ingredients.
  3. Put the vegetables in the dish and whisk Greek yogurt, light cream cheese, vegetable broth, and Parmesan cheese.
  4. Make a smooth mixture, then mix with vegetables.
  5. Coat all the vegetables and sprinkle reduced-fat mozzarella on top.
  6. Bake the dish uncovered for 35 minutes and cool for five minutes.
  7. Lastly, garnish the meal with chopped parsley.

SERVING SUGGESTIONS:

PROTEINS:

  • Grilled Chicken Breast
  • Lemon Herb Turkey Cutlets
  • Grilled Shrimp
  • Baked White Fish
  • Garlic Chicken Skewers

WHOLE GRAINS:

  • Brown Rice
  • Quinoa
  • Whole Wheat Couscous
  • Farro
  • Bulgur Wheat

FRESH SALADS:

  • Greek Salad
  • Cucumber Tomato Salad
  • Arugula Salad
  • Mixed Greens Salad
  • Spinach Salad

BREAD:

  • Whole Wheat Pita
  • Toasted Sourdough
  • Garlic Whole Wheat Bread
  • Multigrain Bread

TIPS:

  • Cut the vegetables into equal pieces to cook them evenly.
  • To get a better taste and melting in the dish, use freshly grated cheese.
  • To make the sauce thick, cool the casserole for a few minutes.
  • Avoid overbaking the vegetables to keep them tender and fresh.

STORAGE INFORMATION:

FRIDGE:

  • Keep this dish in the box for 4 days.

FREEZER:

  • Freeze the portions separately in the boxes for 2 months.

FAQs:

Is this meal vegetarian?

  • Yes, all the components in the recipe are fully vegan.

Are fresh herbs good to include in this recipe?

  • Yes, you may add fresh oregano, basil, parsley, or thyme.

Can I prepare this dish before the required time?

  • Yes, you may assemble the casserole 24 hours in advance and bake when needed to serve.

NUTRITIONAL INFORMATION:

Fat: 8 g

Iron: 1.8 milligrams

Total Carbs: 18 grams

Fiber: 6 g

Protein: 15 grams

Calcium: 260 mg

Calories: 215 kcal

Vitamin A: 3,150 IU

Sodium: 390 milligrams

Net Carbs: 12 g

Potassium: 760 mg

Weight Watchers Points: 4 points