Veggie Casserole

Tasty and filling main course or side dish (Great for potlucks)



2 lbs fresh or frozen green vegetables in 1/2" pieces
- (for example: broccoli, cauliflower, brussel sprouts, peas, or any combination.)
water to cook
2 C + 3 T vegetable broth
2 t cornstarch
1 t (2 cloves) minced fresh garlic
2 t soy sauce or tamari, Maggi Seasoning or Bragg's Liquid Aminos
2 carrots, peeled and julienned
8 oz mushrooms, washed, dried, and chopped
1 C cornflake crumbs
1/2 C non-fat soy cheese, shredded (optional)

In a bowl, mix 2 C broth, cornstarch, and Maggi or soy sauce. Microwave vegetables until about half-cooked or submerge in boiling water, cover, remove from heat and let cook for 2 minutes. Drain and immediately rinse in cold water then drain well. (If frozen veggies are used, this step can be omitted; just thaw them.) Put into a lubricated (see hint) casserole dish. Set aside. In a large skillet, heat 3 tablespoons of broth over medium heat. Add the minced garlic, and sauté a few minutes. Add the carrots, and cook until they begin to soften. Add the mushrooms, and cook 2 minutes. Stir in the broth- cornstarch mixture. Cook, stirring constantly, until thickened. Pour over broccoli in the casserole dish, and mix gently. Sprinkle with cornflake crumbs. Bake in preheated 350 F (180 C., GasMark 4) oven about 30 minutes, or until bubbly and clear. If desired, sprinkle a layer soy cheese on top to bake for the last 5 minutes. Serve with pepper mill for fresh ground black pepper to taste.

4 servings, each: 142 calories, 9% from fat (1.36 g), 55% from carbohydrates (18.98 g), 36% from protein (12.42 g). Sodium 279 mg., Fiber 3.64 g


Healing Heart Hint

Use low salt soy sauce or tamari if you wish to reduce sodium. Look for Bragg's Liquid Aminos, a natural soy flavoring, which has about half the sodium of regular soy sauce.

To "lubricate" a casserole or baking dish, put a few drops of oil in the dish and spread it around with fingers or a paper towel until a just fine patina of oil is on all inside surfaces.

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