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Low Fat Digest Issue 55
January 03, 2012

Low Fat Digest Issue 54 - Low Fat Broccoli Casserole

The Low Fat Digest Friendly Healthy Eating Information

3rd of January 2012

Issue #55

Table of Contents

1. Ramblings
2. Low Fat Broccoli and Cheese Casserole
3. 10 000 Steps a Day


1. Ramblings

Happy New Year 2012!

I hope you had pleasant holidays! If you haven't done it already, now is the time to start thinking about your New Year's goals.

You can post them here to share:

My personal goal for New Year is to lose 3 kg (6,5lb) until end of January 2012.

I started a 30-day weight loss challenge for you (but also for myself) on 1st of January. Come back everyday to stay motivated on your journey to a leaner, fitter and healthier you; and join the discussion with your own experiences, tips, questions, etc.

Follow the weight loss challenge on Facebook (you don't have to be a member to see the page, but you need to login to your account if you want to post something or to like the page.)

30-day weight loss challenge

2. Low Fat Broccoli and Cheese Casserole

You don't have to resign to good food, just because you want to lose a few pounds or kilos.

This broccoli and cheese casserole is healthy, filling and yummy at the same time.

My husband and I love casseroles (and our little one too), because they are so practical. Our son especially loves the cheese and doesn't even notice he's eating lots of healthy veggies :-)

You can easily keep the leftovers in the same dish in the fridge for a few days and warm up in the microwave for a quick meal.

Therefore we always cook double the amount and have a meal for two days.


  • 1 broccoli
  • 2 eggs
  • 10 1/2 oz can low fat cream-of-mushroom soup
  • 1 cup fat-free mayonnaise
  • 1/2 cup low-fat cheddar cheese, shredded
  • 2 tablespoons onions, minced
  • 6 low fat Ritz crackers, crushed
  • black pepper


Preheat oven to 350°F (175°C) degrees.

Spray a 2-quart casserole dish with nonstick spray.

Chop broccoli and cook for 3-4 minutes (you can cook longer, but I like it when the vegetable is still "al dente").

Combine broccoli, eggs, mushroom soup and mayonnaise in a large bowl. Stir thoroughly.

Add cheese, onions and pepper to the broccoli mixture. Stir again.

Pour the broccoli-cheese mixture into the casserole dish and flatten.

Crush and sprinkle crackers over the top of mixture.

Bake for about 30 minutes or until sauce is hot and bubbly and cheese is slightly brown but not burnt.


Makes 6 servings

Nutritional Facts

Calories: 153
Fat: 4g
Cholesterol: 7mg

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3. Take 10 000 Steps a Day

This sounds a lot, but actually isn't. You already take many steps each day. Walking to the parking lot or bus stop, going for lunch, moving from one room to another, all these activities can easily add up to a few thousand steps.

With a pedometer or step counter, you can track every step and I assure you, your ambition will want you to take every day more steps than on the day before.

A great way to burn some extra calories without even noticing.

I just bought an Omron HJ-720ITC Pocket Pedometer and am thrilled. I started out with 6500 steps yesterday and am going for 8000 today.

One little thing I changed is to walk up and down the train platform when waiting for the underground in the morning and evening, instead of just sitting down. This little change alone is worth a few hundred steps per day.

Have fun!

Comments? Ideas? Feedback? Articles you have written and want to be published? Recipes you're interested in?
Please tell us. We'd love to hear from you. Just reply to this e-zine and tell us what you think!

Marion + Tobi

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