Low Calorie Vegetable Augratin

This Low-Calorie Vegetable Au Gratin is a healthier take on the classic dish!
Instead of high-fat butter and cream, it uses a smooth, rich cauliflower purée to create a creamy white sauce.
Perfect for weight management, this satisfying dish keeps the creamy texture while staying light and wholesome!

Ingredients:

For the Low-Calorie White Sauce (makes ~1 cup):

• 1½ cups Chopped Cauliflower (or Bottle Gourd/Lauki)

• 1 tbsp Low-Fat Butter

• 1 tbsp Whole Wheat Flour (Gehun ka Atta)

• 1 cup Low-Fat Milk (99.7% fat-free)

• Salt and Freshly Ground Black Pepper, to taste

For the Vegetable Base:

• 2 cups Mixed Vegetables (chopped and boiled) – Carrots, Green Peas, French Beans

• 1 tsp Low-Fat Butter

• ½ cup Finely Chopped Onions

• 1½ tsp Finely Chopped Green Chillies

• Salt and Freshly Ground Black Pepper, to taste

For the Topping:

• 2 tbsp Grated Processed Cheese (preferably low-fat)

Instructions:

To Make the Low-Calorie White Sauce:

1. Cook Cauliflower:
   Combine chopped cauliflower and 2 cups of water in a deep non-stick pan.
   Cook over medium flame for 8–10 minutes until soft.

2. Blend:
   Drain and blend into a smooth purée. Keep aside.

3. Prepare Roux:
   Heat 1 tbsp low-fat butter in a broad non-stick pan.
   Add whole wheat flour and sauté for 30 seconds on medium flame.

4. Add Milk:
   Gradually add low-fat milk, stirring continuously with a whisk to avoid lumps.
   Cook for 1–2 minutes until slightly thickened.

5. Finish the Sauce:
   Add the cauliflower purée. Mix well and cook for another 1 minute.
   Season with salt and pepper. Stir occasionally and bring to a gentle boil.
   Keep aside.

To Assemble the Vegetable Au Gratin:

1. Prepare Vegetables:
   Heat 1 tsp low-fat butter in a broad non-stick pan.
   Add chopped onions and sauté for 1 minute.
   Add green chillies and sauté for another 30 seconds.

2. Add Vegetables:
   Add the boiled mixed vegetables. Mix and cook for 1 minute, stirring occasionally.

3. Mix with Sauce:
   Add the prepared low-calorie white sauce.
   Season with salt and pepper. Cook together for 1–2 minutes.

4. Assemble:
   Transfer the mixture into a greased baking dish.
   Sprinkle grated cheese evenly over the top.

5. Bake:
   Bake in a preheated oven at 200°C (400°F) for about 10–15 minutes, or until the cheese melts and turns slightly golden.

Serving Suggestion:

• Serve hot with toasted Whole Wheat Garlic Bread for a complete healthy meal.

Quick Tips:

• You can also add broccoli, mushrooms, or zucchini for more vegetable variety.

• Adjust spice levels by adding crushed black pepper or a pinch of red chili flakes.

• Use fresh herbs like parsley or thyme for extra flavor.