Baked Vegetables in Low Calorie White Sauce
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.
Servings Prep Time
4 15minutes
Cook Time
7minutes
Servings Prep Time
4 15minutes
Cook Time
7minutes
Ingredients
For The Vegetables
For The Low Calorie White Sauce
Other Ingredients
Instructions
For the low calorie white sauce
  1. Combine the cauliflower with 2 cups of water in a deep non-stick pan and simmer till the cauliflower softens.
  2. When cool, blend in a mixer till smooth. Strain and keep aside.
  3. Heat the butter in a non-stick pan, add the maida and sauté on a medium flame for few seconds.
  4. Add the milk and cauliflower purée and bring to boil.
  5. Simmer for 3 to 4 minutes or till it thicken.
  6. Add the salt and pepper, mix well and simmer for another 5 minutes.
For the vegetables
  1. Heat the oil in a non-stick pan, add the vegetables and sauté for a couple of minutes.
  2. Add the low calorie white sauce, salt and pepper and mix well.
  3. Remove from the flame and keep aside.
How to proceed
  1. Spread the vegetable and sauce mixture in a greased baking dish and spread the grated potato on top.
  2. 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.
  3. Serve hot.