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Baked Vegetables in Low Calorie White Sauce


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High in sodium, cheese is an absolute no-no for those with high blood pressure. An innovative cottage cheese sauce is a healthy substitute for high calorie white sauce in this popular baked dish.

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Preparation Time: 
Cooking Time: 
Baking Time:  15 minutes
Baking Temperature:  230ºC (460ºF)
Makes 4 servings
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Ingredients


For The Vegetables
1 1/4 cups chopped mixed vegetables , (cauliflower , green peas , carrots , french beans)
1 tsp oil
1/8 tsp salt
freshly ground black pepper (kalimirch) powder powder to taste

For The Low Calorie White Sauce
1 1/2 cups chopped cauliflower or bottle gourd (doodhi / lauki)
2 tsp low-fat butter
1 tbsp plain flour (maida)
1 cup low-fat milk

Other Ingredients
1 cup boiled and grated potatoes
1/4 tsp dried mixed herbs

Method
For the low calorie white sauce

  1. Combine the cauliflower with 2 cups of water in a deep non-stick pan and simmer till the cauliflower softens.
  2. When cool, blend in a mixer till smooth. Strain and keep aside.
  3. Heat the butter in a non-stick pan, add the maida and sauté on a medium flame for few seconds.
  4. Add the milk and cauliflower purée and bring to boil.
  5. Simmer for 3 to 4 minutes or till it thicken.
  6. Add the salt and pepper, mix well and simmer for another 5 minutes.

For the vegetables

  1. Heat the oil in a non-stick pan, add the vegetables and sauté for a couple of minutes.
  2. Add the low calorie white sauce, salt and pepper and mix well.
  3. Remove from the flame and keep aside.

How to proceed

  1. Spread the vegetable and sauce mixture in a greased baking dish and spread the grated potato on top.
  2. Sprinkle the herbs over it and bake in a pre-heated oven at 230°c (460°f) for 10 to 12 minutes or microwave for 5 to 7 minutes.
  3. Serve hot.
Nutrient values per serving
EnergyProteinCarbohydratesFatSodiumCalciumFibre
86 cal 4.9 gm 14.1 gm 1.2 gm 122.8 mg 100.4 mg 1.3gm
1 review received for Baked Vegetables in Low Calorie White Sauce
1 FAVOURABLE REVIEW

The most Helpful Favourable review

 Reviewed By
Mruga DSeptember 23, 2013

Nice and healthy...topping of grated potatoes instead of high sodium cheese gives good texture and flavour to the dish!

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Helpful reviews for this recipe
Reviewed September 23, 2013by Mruga D

Nice and healthy...topping of grated potatoes instead of high sodium cheese gives good texture and flavour to the dish!

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