Low- Calorie Vegetable Au Gratin


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A healthy version of vegetable au gratin. The veggies are cooked in a creamy sauce in which the creamy texture is retained by the use of low calorie white sauce made with cauliflower puree instead of high fat butter.


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With a little know-how, anything can be made low cal! If you never even imagined earlier that white sauce could be made low cal, and without maida, you must try this recipe as soon as possible to believe that it is indeed possible!

This is a simple dish of baked vegetables in low cal white sauce, topped with very little cheese. An innovative and filling dish as classy as the name stands. Use a variety of veggies, make your own combinations and surprise your guests and family.

Enjoy this in smaller portions and not very frequently…..after all, it is an exotic recipe and definitely not everyday food!

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Low- Calorie Vegetable Au Gratin recipe - How to make Low- Calorie Vegetable Au Gratin

Preparation Time:    Cooking Time:    Baking Time:  15 minutes   Baking Temperature:  200°C (400°F)   Total Time:     Makes 4 servings
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Ingredients

For The Low Calorie White Sauce (makes Approx. 1 Cup)
1 1/2 cups chopped cauliflower or bottle gourd (doodhi / lauki)
1 tbsp low-fat butter
1 tbsp whole wheat flour (gehun ka atta)
1 cup low-fat milk , 99.7% fat-free
salt and freshly ground to taste

Other Ingredients
2 cups chopped and boiled mixed vegetables (carrots , peas and french beans)
1 tsp low-fat butter
1/2 cup finely chopped onions
1 1/2 tsp finely chopped green chillies
salt and to taste

For The Topping
2 tbsp grated processed cheese
Method
For the low calorie white sauce

    For the low calorie white sauce
  1. Combine the cauliflower and 2 cups of water in a deep non-stick pan and cook on a medium flame for 8 to 10 minutes or until the cauliflower turns soft.
  2. Blend it in a mixer to a smooth purée. Keep aside.
  3. Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for 30 seconds.
  4. Add the milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously with the help of a whisk till no lumps remain.
  5. Add the cauliflower purée, mix well and cook on medium flame for 1 minute, while stirring continuously.
  6. Add the salt and pepper powder, mix well and bring to a boil, while stirring occasionally. Keep aside.

How to proceed

    How to proceed
  1. Heat the butter in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute.
  2. Add the green chillies and sauté on a medium flame for 30 seconds.
  3. Add the mixed vegetables, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  4. Add the low calorie white sauce, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  5. Add the salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  6. Transfer into a greased baking dish and sprinkle the cheese on top.
  7. Bake in a pre-heated oven at 200°c (400°f) for 10 minutes or till the cheese melts.
  8. Serve hot.

Disclaimer:

    Disclaimer:
  1. It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
Accompaniments

Lettuce, Orange and Spinach Salad 
Orange and Chunky Caramel Ice Cream 

Nutrient values (Abbrv) per serving
Energy124 cal
Protein6.8 g
Carbohydrates14 g
Fiber5.4 g
Fat4.6 g
Cholesterol13.9 mg
Sodium158.1 mg

RECIPE SOURCE : Exotic Diabetic CookingBuy this cookbook

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