Low Calorie Vegetable Augratin Video by Tarla Dalal Video by Tarla Dalal
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Low Calorie Vegetable Au Gratin Recipe (Healthy Au Gratin) Video by Tarla Dalal
Preparation Time
15 Mins
Cooking Time
20 Mins
Total Time
35 Mins
Makes
4.00 servings
Ingredients
For The Low Calorie White Sauce (makes Approx. 1 Cup)
1 1/2 cups chopped cauliflower or
1 tbsp low fat butter
1 tbsp whole wheat flour (gehun ka atta)
1 cup low fat milk , 99.7% fat-free
salt and
Other Ingredients For Low- Calorie Vegetable Au Gratin
2 cups chopped and boiled mixed vegetables (carrots , green peas and french beans)
1 tsp low fat butter
1/2 cup finely chopped onion
1 1/2 tsp finely chopped green chillies
salt and to taste
For The Topping
2 tbsp grated processed cheese
Method
- 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.
- 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.
- Blend it in a mixer to a smooth purée. Keep aside.
- Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for 30 seconds.
- 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.
- Add the cauliflower purée, mix well and cook on medium flame for 1 minute, while stirring continuously.
- Add the salt and pepper powder, mix well and bring to a boil, while stirring occasionally. Keep aside.
- To make low- calorie vegetable au gratin, heat the butter in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute.
- Add the green chillies and sauté on a medium flame for 30 seconds.
- Add the mixed vegetables, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the low calorie white sauce, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Transfer into a greased baking dish and sprinkle the cheese on top.
- Bake in a pre-heated oven at 200°c (400°f) for 10 minutes or till the cheese melts.
- Serve the low- calorie vegetable au gratin hot.
See step by step images of Low- Calorie Vegetable Au Gratin
