Diabetic Friendly Casserole
A healthy and delicious casserole perfect for those managing diabetes.
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Equipment
- Oven
- Baking Dish
- Mixing bowl
Ingredients:
Main Ingredients
- 2 cups Cauliflower, chopped
- 1 cup Broccoli, chopped
- 1 cup Low-fat cheese, shredded
- 1 cup Cooked chicken breast, diced
- 1 cup Low-fat milk
- 2 tbsp Whole wheat flour
- 1 tsp Olive oil
- 1 tsp Garlic powder
- 1 tsp Onion powder
- to taste Salt and pepper
Instructions:
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, combine the cauliflower, broccoli, and diced chicken.
- In a saucepan, heat the olive oil over medium heat. Add the whole wheat flour and cook for 1-2 minutes.
- Gradually whisk in the low-fat milk, stirring constantly until the mixture thickens.
- Add the garlic powder, onion powder, salt, and pepper to the sauce. Stir well.
- Pour the sauce over the cauliflower, broccoli, and chicken mixture. Mix well to combine.
- Transfer the mixture to a baking dish and top with shredded low-fat cheese.
- Bake in the preheated oven for 30-35 minutes, or until the cheese is melted and bubbly.
- Let it cool for a few minutes before serving.
Notes:
This casserole is great for meal prep and can be stored in the fridge for up to 3 days.
Nutrition value:
Calories: 250kcalCarbohydrates: 15gProtein: 20gFat: 10gSaturated Fat: 3gCholesterol: 50mgSodium: 300mgPotassium: 600mgFiber: 4gSugar: 5gVitamin A: 500IUVitamin C: 60mgCalcium: 200mgIron: 2mg
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