Baked Vegetables in Low Calorie White Sauce
by Tarla Dalal
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Added to 70 cookbooks
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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.
- Combine the cauliflower with 2 cups of water in a deep non-stick pan and simmer till the cauliflower softens.
- When cool, blend in a mixer till smooth. Strain and keep aside.
- Heat the butter in a non-stick pan, add the maida and sauté on a medium flame for few seconds.
- Add the milk and cauliflower purée and bring to boil.
- Simmer for 3 to 4 minutes or till it thicken.
- Add the salt and pepper, mix well and simmer for another 5 minutes.
- Heat the oil in a non-stick pan, add the vegetables and sauté for a couple of minutes.
- Add the low calorie white sauce, salt and pepper and mix well.
- Remove from the flame and keep aside.
- Spread the vegetable and sauce mixture in a greased baking dish and spread the grated potato on top.
- 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.
- Serve hot.
Nutrient values per serving
|Energy|| 86 cal|
|Protein|| 4.9 gm|
|Carbohydrates|| 14.1 gm|
|Fat|| 1.2 gm|
|Sodium|| 122.8 mg|
|Calcium|| 100.4 mg|
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