3 vegetable casseroles you've got to try

Comforting, simple, and delicious — reason enough for preparing these three savoury casserole recipes. Each one can serve a crowd so there's plenty for a family dinner, and each is diabetes-friendly low in saturated fat and carbs. Bake one up tonight.

• Preparation time: 10 minutes.
• Cooking time: 45 minutes.
• Serves 8.

Ingredients:

• 175 to 250 g (3/4 to 1 c) seasoned dried bread crumbs
• 50 g (1/4 c) Parmesan cheese
• 5 to 10 ml (1 to 2 tsp) garlic powder
• Salt and freshly ground black pepper to taste
• 3 or 4 medium zucchini, peeled and cut into 0.5-cm-thick (1/4-in-thick) slices
• 1 large onion, thinly sliced
• 4 or 5 large tomatoes, peeled and cut into 0.5-cm-thick (1/4-in-thick) slices
• 30 ml (2 tbsp) olive oil

Instructions:

1. Preheat the oven to 180°C (350°F). Spray a two litre (two quart) baking dish with cooking spray.
2. Stir together the bread crumbs, cheese, garlic powder, salt and pepper in a medium bowl.
3. Place a layer of zucchini in the bottom of the baking dish. Add a layer of onion, then tomatoes. Sprinkle with a few tablespoons of the bread crumb mixture.
4. Repeat the layers, ending with tomatoes and bread crumbs. Drizzle with the olive oil.
5. Cover and bake until tender, about 45 minutes.

Nutritional information per serving: 105 calories, 4 g protein, 13 g carbohydrates, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 3 g fibre, 78 mg sodium.

• Preparation time: 5 minutes.
• Cooking time: 35 minutes.
• Serves 6.

Ingredients:

• 2 packages frozen green beans
• 1 can (300 ml/1 1/4 cup) fat-free cream of mushroom soup
• 125 ml (1/2 c) skim or fat-free milk
• 30 to 45 ml (2 to 3 tbsp) dehydrated minced onion
• 75 g (1/3 c) crushed French fried onions

Instructions:

1. Preheat the oven to 180°C (350°F).
2. Stir together the green beans, soup, milk and minced onion in a two litre (two quart) casserole. Bake for about 30 minutes.
3. Stir and top with the fried onions, then bake for 5 minutes longer. Serve hot.

Nutritional information per serving: 90 calories, 3 g protein, 13 g carbohydrates, 3 g fat, 1 g saturated fat, 2 mg cholesterol, 16 g fibre, 360 mg sodium.

• Preparation time: 10 minutes.
• Cooking time: 30 minutes.
• Serves 12.

Ingredients:

• 1 kg (4 c) cooked sweet potatoes or yams
• 125 g (1/2 c) artificial sweetener
• 4 egg whites or 125 ml (1/2 c) liquid egg substitute
• 2 ml (1/2 tsp) salt
• 5 ml (1 tsp) vanilla extract
• 125 g (1/2 c) brown sugar or brown sugar substitute
• 50 g (1/4 c) chopped pecans
• 50 g (1/4 c) all-purpose flour
• 30 ml (2 tbsp) light tub margarine
• Butter-flavoured spray (optional)

Instructions:

1. Preheat the oven to 180°C (350°F). Lightly grease or spray with cooking spray a shallow two litre (two quart) baking dish.
2. Combine the sweet potatoes, sweetener, egg whites, salt and vanilla in a food processor or blender and process until smooth. Spoon into the baking dish.
3. Stir together the brown sugar, pecans, flour and margarine in a medium bowl. Lightly sprinkle over the sweet potato mixture.
4. Spray the top with butter-flavoured spray, if using, and bake until lightly browned, about 30 minutes.

Nutritional information per serving: 150 calories, 3 g protein, 27 g carbohydrates, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 2 g fibre, 172 mg sodium.

Keep these recipes in mind and try making one of these delicious casseroles for a nutritious meal that's sure to please!