Here in Vegetable Au gratin we have used a healthier version of white sauce by using low-fat milk, low fat butter, and whole wheat flour. So the calories per serving are reduced to almost half but have not compromised on the taste buds. Baking the vegetables gives the dish a nice texture and crunch and lowest losses of antioxidant activity. It has a good amount of magnesium per serve (Mg – 60mg/ serve) and magnesium has received considerable interest for its potential in improving insulin sensitivity and preventing diabetes.
Prep time: 15mins
Cooking time: 10 mins
Recommended portion Size: 1 serve
| Ingredients | 3 serve |
| For The Low Calorie Sauce | |
| Whole wheat flour | 2 tbsp.-15g |
| Low-fat butter | 1 tsp.5g |
| Olive oil | 1 tsp.5ml |
| Low-fat milk | 450ml |
| salt | To taste |
| Other Ingredients | |
| French Beans, chopped | 30g, 4 tbsp. |
| Carrot – chopped | 75g, ½ cup |
| Cauliflower – Cut Into Small Florets | 100g, 1/3 cup |
| Green Peas | 75g, ½ cup |
| Oil | 10ml, 2tsp. |
| Onions, finely chopped | 75g, ½ cup |
| Green chillies, finely chopped | 6g, 1tsp. |
| freshly ground black peppercorns | ¼ tsp. |
| Garlic, minced | 3g, 1tsp. |
| For The Topping | |
| Roasted white and black sesame seeds | 10g, 1 ½ tbsp. |
Method
Heat the butter and oil in a broad non-stick pan, add the whole wheat flour, and sauté on a medium flame for a few seconds
Add the milk, mix well using a whisk till no lumps remain and bring to boil.
Mix well and cook on a medium flame for 1 minute, while stirring occasionally.
Heat the oil in a broad non-stick pan; add the onions, minced garlic and sauté on a medium flame for a minute. Add the green chillies and sauté for a few seconds on a medium flame.
Add the mixed vegetables, mix well and sauté on a medium flame, while stirring occasionally.
Did you know? Vitamin C levels often are higher in frozen produce compared with fresh produce, likely because vitamin C levels can degrade during the storage and transport of fresh produce.
Add the sauce prepared with whole wheat flour, mix well and cook on a medium flame for a minute or 2, while stirring occasionally.
Transfer into a greased baking dish and sprinkle it with roasted sesame on top.
Bake in a pre-heated oven at 200°c (400°f) for 10 minutes.
Serve hot.
Nutritive value/ serve
| Energy | Protein | CHO | Fats | Na | Dietary |
| ( kcal) | (G) | (G) | (G) | (mg) | fiber (g) |
| 201 | 8.5 | 25.3 | 8.9 | 233 | 6.51 |
