Low Calorie Vegetable Augratin by Tarla Dalal

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.

Ingredients

For low calorie white sauce
Chopped cauliflower/Bottle gourd 1 1/2 Cup (24 tbs)
Low fat butter 1 Tablespoon
Whole wheat flour 1 Tablespoon
Low fat milk 1 Cup (16 tbs) (99.7% fat
Salt and ground black pepper To Taste
Other ingredients
Chopped mixed vegetables 2 Cup (32 tbs) , boiled (carrots, peas and French beans)
Low fat butter 1 Teaspoon
Finely chopped onion 1/2 Cup (8 tbs)
Finely chopped green chilies 1 1/2 Teaspoon
For topping
Grated processed cheese 2 Tablespoon

Directions

GETTING READY

For Low Calorie White Sauce

1. In a deep non-stick pan, add cauliflower and 2 cups of water. Cook over medium flame for 8-10 minutes or until the cauliflower turns soft. Blend it in a mixer to a smooth puree. Keep aside.

2. In a pan, heat the butter, add whole wheat flour and saute for 30 seconds over medium heat.

3. Pour milk, whisk constantly and cook for 1-2 minutes, making sure that there are no lumps.

4. Add the cauliflower puree, mix well and cook for 1 minute, stirring continuously.

5. Season with salt and pepper powder, stir occasionally and bring to a boil. Keep aside.

6. Preheat oven to 200 degree C or 400 degree F.

MAKING

7. In a non-stick pan, heat butter, add the onion and saute over medium flame for 1 minute.

8. Add green chilies, saute for 30 seconds, and then add the vegetables. Mix well and cook for 1 minute.

9. Pour the low calorie white sauce, mix well and cook over medium heat for 1-2 minutes.

10. Season with salt and pepper, mix well and cook for 1 minute.

Into a greased baking dish, transfer the mixture and sprinkle the cheese on top.

11. Bake in a preheated oven for 10 minutes or till the cheese melts.

SERVING

12. Serve hot with whole wheat garlic bread.

Recipe Summary

Difficulty Level: Easy
Cook Time: 35 Minutes
Ready In: 35 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 118Calories from Fat 39

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat 2 g10%

Trans Fat 0 g

Cholesterol

Sodium 463 mg19.29%

Total Carbohydrates 15 g5%

Dietary Fiber 4 g16%

Sugars 6 g

Protein 7 g14%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet