Veggie Casserole

From the American Institute for Cancer Research

This versatile recipe features a medley of colorful vegetables baked to perfection—their natural flavors unlocked and enhanced by fresh dill, oregano, and basil. Starting with the orange tinted, sweet, and nutty butternut squash pulp to the verdant beans and peppers, it is a powerhouse of nutrition, texture, and taste.

The delicate and refreshing dill accentuates the vegetables. Native to southern Europe and western Asia, dill is similar to the combination of anise and celery and often likened to mild caraway or fennel. The ancient Greeks considered it to be a sign of wealth and even burned dill-scented oil. On the more practical side, Hippocrates used it as the basis for a recipe for cleaning the mouth. It is from the Scandinavian word dilla or dylla that we get our modern word dill.

Fresh dill leaves wilt quickly upon harvesting, but this does not materially affect its flavor. It can be frozen for up to two months, but the color will darken. Dill combines well with the hearty and assertive flavor of oregano.

Basil, native to Iran and India, has been cultivated for more than 5,000 years. It is versatile and used in many cuisines, from Italian to fine Asian dishes. It provides a strong, pungent, sweet aroma and tastes somewhat like anise.

Removing the cover for the final half hour of baking creates a pleasant roasted flavor. For vegetarians and non-vegetarians alike, this dish is a way to enjoy the bounty of the garden with the combination of its simple, basic ingredients providing a truly unexpected taste.

1 cup peeled butternut squash, cut into 1-inch pieces
1 medium potato, cut into 1-inch pieces
1 medium green bell pepper, coarsely chopped
1 medium carrot, cut into 1/2-inch slices
1 medium zucchini, cut into 1/2-inch slices
1 cup fresh or frozen cut green beans
1 cup sliced fresh mushrooms
1-2 cloves garlic, peeled and left whole
2 Tbsp each chopped fresh oregano, fresh basil and fresh dill
1 (14 oz.) can no salt added diced tomatoes
1 1/2 tsp. olive oil
1/2 tsp each onion powder and garlic powder
Salt and freshly ground pepper to taste
3 Tbsp. Romano or Parmesan cheese

Preheat oven to 375 degrees.

Place all ingredients, except cheese, in large bowl and toss to combine. Transfer to sprayed 7 in. x 11 in. baking dish. Cover with foil and bake until veggies are just tender, about 60-75 minutes. (Remove foil cover for the last 30 minutes, if desired.) Remove from oven; turn broiler on high. Sprinkle with cheese. Broil until cheese is browned and bubbly.

Serves 4-6

Per serving: 120 calories, 3 g total fat (1 g saturated fat), 20 g carbohydrate, 5 g protein, 4 g dietary fiber, 105 mg sodium

The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results.

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