Low Calorie Vegetable Augratin Video by Tarla Dalal

Viewed 19452 times

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: 15 mins
Cooking Time: 20 mins
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 black pepper to taste

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 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

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.

How to proceed

To make {span class="bold1"}low- calorie vegetable au gratin{/span}, 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 {span class="bold1"}low- calorie vegetable au gratin{/span} hot.

Disclaimer:

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.

See step by step images of Low- Calorie Vegetable Au Gratin Recipe

RECIPE SOURCE : Exotic Diabetic Cooking