Lightened Squash Casserole

Gluten Free
Health score
6%
Lightened Squash Casserole
70 min.
12
140kcal

Suggestions


Welcome to a delightful culinary experience with our Lightened Squash Casserole! This gluten-free dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for gatherings, it serves up to 12 people, making it an ideal choice for family dinners, potlucks, or holiday celebrations.

Imagine the vibrant colors of fresh yellow squash and grated carrots coming together in a creamy, savory blend, enhanced by the crunch of cornflakes and French fried onions. This casserole is a wonderful way to incorporate more vegetables into your diet without sacrificing flavor. With only 140 calories per serving, you can indulge guilt-free while enjoying a comforting side dish that pairs beautifully with any main course.

What sets this recipe apart is its lightened approach, using reduced-fat cream of chicken soup and light sour cream, ensuring you can savor every bite without the heaviness. The addition of fresh chives adds a burst of flavor, while the careful balance of spices elevates the dish to new heights. Whether you're looking for a starter, a side dish, or a tasty snack, this Lightened Squash Casserole is sure to impress your guests and become a staple in your kitchen.

So, roll up your sleeves and get ready to create a dish that’s not only delicious but also packed with nutrients. Your taste buds will thank you!

Ingredients

  • tablespoons butter melted
  • cup carrots grated
  • 0.5 cup oatmeal cornflakes crushed
  • 10.8 oz cream of chicken soup reduced-fat canned
  • 0.3 cup chives fresh chopped
  • 0.5 cup fried onions french crushed
  • 0.3 teaspoon pepper freshly ground
  • 1.5 teaspoons salt divided
  • oz cream light sour
  • 0.5 cup onion sweet chopped
  • pounds to 3 sized squashes yellow

Equipment

  • bowl
  • paper towels
  • oven
  • baking pan
  • aluminum foil
  • dutch oven

Directions

  1. Preheat oven to 35
  2. Cut squash into 1/4-inch-thick slices; place in a Dutch oven.
  3. Add onion, 1 tsp. salt, and water to cover. Bring to a boil over medium-high heat, and cook 5 minutes; drain well, and pat squash dry with paper towels.
  4. Stir together grated carrots, next 3 ingredients, and remaining 1/2 tsp. salt in a large bowl; fold in squash mixture. Spoon into a lightly greased 2-qt. oval baking dish.
  5. Stir together cornflakes and next 3 ingredients in a small bowl.
  6. Sprinkle over squash mixture.
  7. Bake at 350 for 30 to 35 minutes or until bubbly and golden brown, shielding with aluminum foil after 20 to 25 minutes to prevent excessive browning, if necessary.
  8. Let stand 10 minutes before serving.

Nutrition Facts

Calories140kcal
Protein9.77%
Fat41.62%
Carbs48.61%

Properties

Glycemic Index
20.74
Glycemic Load
1.95
Inflammation Score
-9
Nutrition Score
12.052608728409%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.06mg
Kaempferol
0.18mg
Myricetin
0.08mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:140.07kcal
7%
Fat:6.78g
10.43%
Saturated Fat:3.43g
21.43%
Carbohydrates:17.81g
5.94%
Net Carbohydrates:15.85g
5.76%
Sugar:4.47g
4.96%
Cholesterol:13.66mg
4.55%
Sodium:601.15mg
26.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.58g
7.16%
Vitamin A:2387.92IU
47.76%
Vitamin C:22.98mg
27.85%
Vitamin B6:0.45mg
22.61%
Vitamin B2:0.35mg
20.86%
Iron:3.6mg
19.99%
Folate:75.18µg
18.79%
Vitamin B1:0.21mg
13.86%
Manganese:0.26mg
13.09%
Vitamin B3:2.55mg
12.75%
Potassium:411.88mg
11.77%
Vitamin B12:0.58µg
9.6%
Phosphorus:81.08mg
8.11%
Fiber:1.96g
7.85%
Vitamin K:7.97µg
7.59%
Magnesium:28.38mg
7.1%
Copper:0.12mg
6.18%
Calcium:54.25mg
5.43%
Zinc:0.64mg
4.25%
Vitamin E:0.47mg
3.13%
Selenium:2.19µg
3.13%
Vitamin B5:0.29mg
2.89%
Vitamin D:0.39µg
2.62%
Source:My Recipes