Low Calorie Vegetable Augratin Video by Tarla Dalal

Low Calorie Vegetable Augratin Video by Tarla Dalal

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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. Small portions of such healthy main courses can support weight loss by taking of the edge off your appetite so you won't overeat at mealtimes.

  

Recipe Description for Low- Calorie Vegetable Au Gratin

Preparation Time: 
Cooking Time: 
Baking Time:  15 minutes
Baking Temperature:  200°C (400°F)
Makes 4 servings
Show me for servings


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

  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

  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:

  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.
RECIPE SOURCE : Exotic Diabetic CookingBuy this cookbook

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