Baked Vegetables In Cottage Cheese Sauce

by Tarla Dalal

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High in sodium, cheese is an absolute no-no for those with high blood pressure. An innovative cottage cheese sauce is a healthy substitute for high calorie white sauce in this popular baked dish.

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Ingredients

For the vegetables
1 1/4 cups chopped mixed vegetables, boiled (cauliflower, green peas, carrots, French beans)
1 tsp oil
1/8 tsp salt
freshly ground pepper powder to taste

For the cottage cheese sauce (makes approx. ¾ cup)
1 ltr (5 cups) low fat milk
1 tbsp lemon juice
1/4 cup low fat milk
1/4 tsp salt
freshly ground pepper powder to taste

Other ingredients
1 cup boiled and grated potatoes
1/4 tsp dried mixed herbs

Method

For the cottage cheese sauce

Put the 1 litre milk to boil. When it starts boiling, add the lemon juice. Stir gently until the milk curdles and water floats on top. Remove from flame, strain and discard the water. Do not squeeze out all the water.
Blend the warm prepared paneer, ¼ cup of milk and ¼ cup water together in a mixer till smooth and creamy.
Add the salt and pepper and mix well. Keep aside.

For the vegetables

Heat the oil in a non-stick pan, add the vegetables and sauté for a couple of minutes.
Add the cottage cheese sauce, salt and pepper and mix well.
Remove from the flame and keep aside.

How to proceed

Spread the vegetable and sauce mixture in a greased baking dish and spread the grated potato on top.
Sprinkle the herbs over it and bake in a pre-heated oven at 230°C (460°F) for 10 to 12 minutes or microwave for 5 to 7 minutes.
Serve hot.

RECIPE SOURCE : High Blood Pressure Cookbook