Low Calorie Vegetable Au Gratin

Vegetable Au Gratin is a creamy French delicacy traditionally served with a portion of buttered rice. A small portion of this healthy main course will help you make your boring weight-loss diet interesting minus the calories. But don’t worry! You don’t need to go for the rich version. This low-calorie recipe makes use of cauliflower puree, low-fat butter, and whole wheat flour instead of high-fat butter and refined flour (maida).

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Baking time: 15 minutes

Baking Temperature:  200°C (400°F)

Makes: 4 servings

Ingredients

For the Low Calorie Sauce:

Chopped Cauliflower or Bottle Gourd- 1½ cups

Low-Fat Butter- 1 tbsp

Whole-Wheat Flour- 1 tbsp

Skimmed Milk- 1 cup

Salt & Black Pepper Powder- To taste

For the Topping:

Grated Processed Cheese- 2 tbsp

For Serving:

Whole-Wheat Garlic Bread- 2

Other Ingredients

Chopped Steamed Vegetables- 2 cups (carrots, peas, and French beans)

Low-Fat Butter- 1 tsp

Finely-Chopped Onions- ½ cup

Finely-Chopped Green Chilies- 1½ tsp

Salt & Pepper Powder- To taste

Method

For the Sauce:

• Heat 2 cups of water in a deep nonstick pan, add the cauliflower, and cook on a medium flame until soft.
• Cool the cauliflower and blend it to make a smooth puree.
• Now heat a broad nonstick pan, add butter, whole wheat flour, and cook on medium flame for a minute, add milk, and cook while stirring continuously until no lumps remain.
• Add the cauliflower puree, mix well, and cook on medium flame for a minute while stirring continuously.
• Season with salt and pepper, bring it to boil while stirring continuously and keep aside.

How to Proceed:

• Heat a tablespoon of butter in a nonstick pan.
• Add the onions and sauté on medium flame for a minute until the onions turn soft.
• Add the green chilies and sauté for about 30 seconds.
• Add the chopped vegetables, mix well, and cook on medium flame for a minute or two.
• Add salt and pepper to taste and cook for a minute.
• Transfer the mixture onto a greased baking dish. Pour the sauce and sprinkle some cheese.
• Now bake it in a preheated oven at 200°C for 10 minutes or until the cheese melts.
• Serve hot with whole-wheat garlic bread.