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low calorie vegetable Au gratin | healthy Au gratin recipe | low cal veg Au gratin |
Tarla Dalal
06 December, 2024
-99)
Table of Content
healthy Au gratin recipe | low calorie vegetable Au gratin | low cal veg Au gratin is a low cal version of famous Au Gratin. Learn how to make healthier Au gratin.
With a little know-how, anything can be made low calorie! If you never even imagined earlier that white sauce could be made low cal, and without maida, you must try this low calorie vegetable Au gratin as soon as possible to believe that it is indeed possible!
To make the white sauce of healthy Au gratin, you need to make a white sauce with cauliflower or bottle gourd. In very little low fat butter, wheat flour is sautéed. To this milk, cauliflower puree, salt and pepper powder are added. Then to make low cal veg Au gratin, again heat little low fat butter, saute onions, green chillies add mixed veggies one by one. Add the prepared low cal white sauce, salt and pepper and cook for 2 minutes. Finally pour it into a baking dish, sprinkle only 2 tbsp of cheese over it and bake it in a pre-heated oven at 200°c (400°f) for 10 minutes or till the cheese melts. Serve hot.
Healthy Au gratin is a simple dish of baked vegetables in low cal white sauce, topped with very little cheese. An innovative and filling dish as classy as the name stands. Use a variety of veggies, make your own combinations and surprise your guests and family.
A serving of low calorie vegetable Au gratin lends approx. 124 calories and 14 g of carb. ½ serving an be enjoyed by diabetics and those having cardiac problems.
Enjoy healthy Au gratin recipe | low calorie vegetable Au gratin | low cal veg Au gratin in smaller portions and not very frequently…. after all, it is an exotic recipe and definitely not everyday food!
Tags
Preparation Time
15 Mins
Cooking Time
20 Mins
Total Time
35 Mins
Makes
4 servings
Ingredients
For The Low Calorie White Sauce (makes Approx. 1 Cup)
1 1/2 cups chopped cauliflower or
1 tbsp low fat butter
1 tbsp whole wheat flour (gehun ka atta)
1 cup low fat milk , 99.7% fat-free
salt and
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 onion
1 1/2 tsp finely chopped green chillies
salt and to taste
For The Topping
2 tbsp grated processed cheese
Method
- 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.
- 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.
- To make low- calorie vegetable au gratin, 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 low- calorie vegetable au gratin hot.
low calorie vegetable Au gratin | healthy Au gratin recipe | low cal veg Au gratin | Video by Tarla Dalal
Low- Calorie Vegetable Au Gratin recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 124 cal |
| Protein | 6.8 g |
| Carbohydrates | 14 g |
| Fiber | 5.4 g |
| Fat | 4.6 g |
| Cholesterol | 13.9 mg |
| Sodium | 158.1 mg |
Click here to view Calories for Low- Calorie Vegetable Au Gratin
The Nutrient info is complete
Raju Arora
March 13, 2025, midnight
Homebound today in Covid lockout, as an age old fan of Tarla Dalal?s maestro vegetarian recipes, have cooked this classic dish for my wife. Looks good & delicious in baking - added dash of oregano & very light grated nutmeg sprinkle as an innovation.
Tarla Dalal
March 13, 2025, midnight
Hi Raju, we are glad you lived the recipe. Happy cooking and stay safe.!
Nishita Barot
March 13, 2025, midnight
Nishita Barot
March 13, 2025, midnight
I tried this recepie and it was really testing very good. Cauliflower paste had very nice flavour in it enjoyed it
Mruga D
March 13, 2025, midnight
A complete low cal meal...difficult to make out that it is not made using butter and cheese...serve hot with whole wheat garlic bread!
Amita
March 13, 2025, midnight
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