Oats and Vegetable Au Gratin
by Tarla Dalal
Au gratin is a continental dish, traditionally made with fat-laden white sauce and cheese. Here we have made the white sauce using low-fat milk, and to your surprise, we have used fibre-rich oats for thickening it! The Oats and Vegetable Au Gratin is also chock-full of colourful veggies, which are high in fibre, iron and vitamin A. Serve this healthy delicacy immediately and fresh with whole wheat garlic bread to make a sumptuous meal.
Oats and Vegetable Au Gratin recipe - How to make Oats and Vegetable Au Gratin
Preparation Time: Cooking Time: Baking Time: 15 minutes Baking Temperature: 200°C (400°F) Total Time:
Makes 3 servings
For The Oats White Sauce
1/4 cup quick cooking rolled oats
2 tbsp whole wheat flour (gehun ka atta)
2 cups low-fat milk , 99.7% fat-free
salt to taste
Other Ingredients
1/2 cup chopped and boiled french beans
1/2 cup chopped and boiled carrots
1/2 cup boiled cauliflower florets
1/2 cup boiled green peas
1 tsp green chilli paste
1 tsp garlic (lehsun) paste
salt to taste
1/4 tsp freshly ground black pepper (kalimirch)
For The Topping
2 tbsp quick cooking rolled oats
For the oats white sauce
- For the oats white sauce
- Combine the oats and whole wheat flour in a broad non-stick pan and dry roast on a medium flame for 1 to 2 minutes.
- Add the low-fat milk and salt, mix well and cook on a medium flame for 4 to 5 minutes or till the mixture thickens, while stirring continuously. Keep aside.
How to proceed
- How to proceed
- Combine the oats, white sauce and all the remaining ingredients in a deep bowl and mix well.
- Transfer the mixture into a baking dish and sprinkle the oats evenly over it.
- Bake in a pre-heated oven at 200°c (400°f) for 10 minutes or till the oats have evenly browned.
- Serve immediately.
| Energy | 140 cal |
| Protein | 9.5 g |
| Carbohydrates | 23.6 g |
| Fiber | 5 g |
| Fat | 1 g |
| Cholesterol | 0 mg |
| Vitamin A | 555 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 13.3 mg |
| Folic Acid | 25.3 mcg |
| Calcium | 232.4 mg |
| Iron | 1.4 mg |
| Magnesium | 65.7 mg |
| Phosphorus | 186.9 mg |
| Sodium | 80.3 mg |
| Potassium | 127.3 mg |
| Zinc | 0.7 mg |
What an Idea!!.....adding oats to the Au Gratin recipe and replacing cheese sauce with the low-calorie cauliflower based cheese sauce…and trust me..it's almost impossible to differentiate in terms of taste…This recipe is not only giving me taste but also health and nutrition.