Sunday, June 12, 2016

Skinny Broccoli Gratin

Makes 2 generous serves.
280 calories per portion.

Garlic- 1 small clove
Shallot- 1
Nutmeg- one small pinch
Mustard powder- optional- I used this because I saw the Colman's sitting in the pantry looking neglected
Milk- 1 cup, 240 ml- I used skim
Butter- 1 tbsp
Flour- 2 tbsp
Cooking spray, or a couple of drops of oil

Broccoli- 4 cups frozen, 400-450 gms
Onion- 1 or 2
Mozzarella- 28 gms

Salt and Pepper to taste.

  • Heat up a small saucepan and put in a few drops of oil. 
  • Put in the chopped shallot, and 2-3 min later the chopped garlic. 
  • Keep on heat till you can smell the garlic cook. 
  • Put in the butter and lower the temperature to keep it from burning.
  • Add the flour and cook till it stops smelling raw- 4-5 min. 
  • Add the milk mixing as you go. I did it in two rounds and settled in for a lot of stirring, but you can be more elegant about this and add the milk little by little. 
  • Add the nutmeg, mustard powder and some salt. 
  • Keep stirring, seek out the lumps and eliminate them. 
  • This should thicken in 5-10 minutes, over medium heat. 
  • Add water if needed and bring to a boil. 
  • Add salt and pepper as needed and take off the heat. I made sure there was enough sauce to cover the vegetables that I had put out in a glass baking dish. 
  • I used frozen broccoli- which I steamed for 2-3 minutes before setting aside. 
  • Mix the chopped onion with the broccoli, and a little salt before putting into a glass baking dish. 
  • Cover with the béchamel and bake for 20 minutes at 400F. 
  • Pull the dish out, add the mozzarella to the top and bake for another 15 min at 400F.
If the cheese seems too meagre you could increase the quantity, or add some flaked almonds to the topping.  I ate the almonds before they could get to the dish, so had none to put on, and it worked fine anyway.
I ate this over some plain pasta, but can see it going very well with warm bread.

No comments:

Post a Comment