Here’s a Weight Watchers-friendly version of the Vegetable Bake recipe, complete with Points information:
Weight Watchers Vegetable Bake
Welcome to our Weight Watchers-friendly guide for making a delectable vegetable bake. This dish is not only hearty and flavorful but also aligned with your SmartPoints goals. Packed with vegetables and plant-based ingredients, it’s a nutritious and satisfying choice. Follow our detailed instructions to make this delightful dish right in your kitchen.
Ingredients:
12 ounces (about 0.8 pounds) of grated carrots, potatoes, and zucchini
5.5 ounces of finely chopped onions
2-3 cloves of minced garlic
2 tablespoons of vegetable oil
1 teaspoon of salt
Pepper to taste
Fresh herbs of your choice (such as parsley, cilantro, or dill)
3 tablespoons of ready-made breadcrumbs or 2 slices of whole-grain bread (blended into crumbs)
For egg replacement:
3 tablespoons of ground flaxseed or chia seeds mixed with 9 tablespoons of water (let sit for 10-15 minutes to gel), or
3/4 cup of unsweetened plant-based yogurt (such as almond or soy yogurt)
Instructions:
Preheat the Oven:
Preheat your oven to 375°F (190°C).
Prepare the Vegetables:
Grate the carrots, potatoes, and zucchini. Squeeze out excess moisture from the zucchini using a clean kitchen towel or cheesecloth.
Finely chop the onions and mince the garlic.
Mix Ingredients:
In a large bowl, combine the grated vegetables, chopped onions, and minced garlic.
Add the flaxseed or chia seed mixture (or plant-based yogurt) to the vegetables.
Add vegetable oil, salt, pepper, and your chosen fresh herbs. Mix well.
Prepare the Breading:
If using whole-grain bread, blend the slices into crumbs using a food processor.
Mix the breadcrumbs into the vegetable mixture.
Bake:
Grease a baking dish with a bit of oil.
Spread the vegetable mixture evenly in the dish.
Bake in the preheated oven for about 45-50 minutes, or until the top is golden brown and the bake is firm to the touch.
Serve:
Let the bake cool slightly before slicing and serving.
Nutritional Information (per serving, approximate):
Calories: 180
Protein: 5g
Fat: 9g
Carbohydrates: 20g
Fiber: 4g
Sugars: 4g
Weight Watchers SmartPoints:
Points per serving: 4
Additional Tips:
Herb Variations: Experiment with basil, oregano, or thyme for different flavor profiles.
Cheesy Flavor: Add a sprinkle of nutritional yeast to give the bake a cheesy taste without dairy.
Serving Suggestion: Pair with a side of quinoa or brown rice to boost protein and fiber.
Enjoy making and sharing this Weight Watchers-friendly vegetable bake. It’s a perfect way to enjoy a satisfying plant-based meal while staying within your Points goals!
Enjoy your delicious and nutritious Weight Watchers vegetable bake!