Are you looking for a quick and easy way to make a delicious summer squash casserole? Look no further than this recipe with just 191 calories per cup! Summer squash is a healthy and nutritious vegetable, and when combined with creamy cheese sauce, it makes for a comforting and indulgent low-calorie dish.

One cup of this squash casserole contains approximately 4 grams of protein, 17 grams of carbohydrates, and 11 grams of fat. It's also a great source of fiber, vitamin C, potassium, and vitamin A. This tempting recipe is easy to make and perfect for a summer potluck or barbecue.

In this article, we'll explore the benefits of adding more vegetables to your diet and how to create a creamy cheese sauce without adding unnecessary calories.

A Quick and Easy Recipe for a Delicious Squash Casserole

This summer squash casserole is a perfect side dish or light lunch! With only a few ingredients and minimal prep time, this recipe is not only quick and easy to make, but it's also a crowd-pleaser. The recipe calls for fresh summer squash, onion, garlic, herbs, and a creamy cheese sauce. All you need to do is mix the ingredients together, pour the mixture into a baking dish, and bake it in the oven until bubbly and golden brown. It's that simple!

An Indulgent Cheese Sauce to Add More Flavor

The star of this summer squash casserole is the creamy cheese sauce! It's what makes this dish so indulgent and flavorful. But how can you create a cheese sauce without adding too many calories? This cheese sauce recipe calls for low-fat milk, flour, and cheese. By using low-fat milk instead of heavy cream, you can reduce the amount of saturated fat and calories in the dish. Simply heat the milk and flour in a saucepan until thickened, then add shredded cheese and stir until melted and smooth.

Low-Calorie Dish for a Healthy Meal

If you're looking for a low-calorie dish that's still delicious and satisfying, this squash casserole is perfect for you! With only 191 calories per cup, it's a great option for a healthy and balanced meal. To make the dish even healthier, choose low-fat cheese and skip the breadcrumbs. You can also add more vegetables such as diced bell peppers or sliced mushrooms to boost the nutritional value even further.

A Vegetable Dish Packed with Nutrients and Vitamins

This vegetable dish is not only delicious but also packed with nutrients and vitamins! Summer squash is an excellent source of fiber, vitamin C, and vitamin A, while onion and garlic provide antioxidants and anti-inflammatory benefits. By choosing fresh and seasonal vegetables, you can maximize the nutritional benefits of the dish. You can also experiment with different herbs and spices to add more flavor and health benefits to the meal.

Great Recipe for a Summer Potluck or BBQ

If you're looking for a crowd-pleasing dish for your next summer potluck or barbecue, this squash casserole is a perfect choice! It's easy to make, transport, and serve, and it's sure to impress your guests. You can make the dish ahead of time and reheat it in the oven or microwave just before serving. You can also serve it as a side dish or a main meal for a light lunch or dinner.

Serve as a Side Dish or Main Meal for a Light Lunch

This squash casserole is versatile and can be served as a side dish or a main meal for a light lunch or dinner. It's a great way to add more vegetables to your diet and satisfy your hunger without consuming too many calories. If you're serving it as a side dish, pair it with grilled chicken, fish, or tofu for a balanced and nutritious meal. If you're serving it as a main meal, add a side salad or steamed vegetables for more fiber and vitamins.

Tips for Adding More Vegetables to Your Diet

If you're looking for ways to add more vegetables to your diet, here are some practical tips and strategies:

• Try a variety of vegetables to keep your meals interesting and flavorful
• Experiment with different cooking techniques such as roasting, grilling, sautéing, or steaming
• Choose seasonal and locally grown vegetables for maximum freshness and flavor
• Add vegetables to your favorite recipes such as casseroles, stews, soups, and salads
• Snack on vegetables such as carrots, celery, cherry tomatoes, or cucumbers with hummus or guacamole

How to Make a Creamy Cheese Sauce for Casseroles

To make a creamy cheese sauce for casseroles, follow these easy steps:

• Heat 2 cups of low-fat milk and 2 tablespoons of flour in a saucepan over medium heat, whisking constantly until thickened
• Remove from heat and add 1 cup of shredded cheese, such as cheddar or mozzarella
• Stir until melted and smooth
• Use immediately or store in the fridge for up to 3 days

Using Seasonal Vegetables for the Best Taste

When it comes to taste and flavor, nothing beats seasonal vegetables! By choosing vegetables that are in season, you can ensure the best taste and quality for your meals. In the summer months, look for fresh and juicy vegetables such as zucchini, yellow squash, cucumbers, tomatoes, and bell peppers. These vegetables are not only delicious but also packed with essential vitamins, minerals, and antioxidants.

How to Cut Down on Calories without Losing Flavor

If you're trying to cut down on calories without sacrificing flavor, here are some tips to consider:

• Choose low-fat dairy products instead of full-fat ones
• Use herbs and spices to add more flavor instead of salt and sugar
• Skip the breadcrumbs or use a small amount of panko breadcrumbs for crunchy texture
• Add more vegetables to bulk up the dish and reduce the calorie density