Vegetable Gratin

Vegetable Gratin

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From: Diabetic Living Magazine

Whole-grain breadcrumbs combined with almonds give this veggie-packed side a crispy topping.

Ingredients 12 servings

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Original recipe yields 12 servings
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  • 1 slice whole-grain bread
  • ¼ cup slivered almonds
  • Nonstick cooking spray
  • 4 medium carrots, peeled and cut crosswise into 1-inch-thick pieces
  • 3 cups broccoli florets
  • 3 cups cauliflower florets
  • ¾ cup chopped sweet onion (such as Vidalia or Walla Walla)
  • 2 cloves garlic, minced
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1¼ cups nonfat milk
  • 3 tablespoons all-purpose flour
  • 2 tablespoons dry white wine or fat-free milk

Preparation

  • Prep

  • Ready In

  1. Place bread in a blender or small food processor; blend or process to make coarse crumbs. In a small bowl, combine breadcrumbs and almonds; coat with cooking spray. Toss mixture; coat again with cooking spray. Coat a large nonstick skillet with cooking spray; preheat over medium heat for 2 minutes. Add crumb mixture; cook for about 5 minutes or until the nuts are toasted, stirring frequently. Remove from the pan; set aside.
  2. In a Dutch oven, bring a large amount of water to boiling. Add carrots; cook for 3 minutes. Add broccoli and cauliflower; cook for 3 to 5 minutes more or just until vegetables are tender. Drain well. Set aside.
  3. Coat the large nonstick skillet with cooking spray again; preheat over medium heat. Add onion; cook about 5 minutes or until tender, stirring occasionally. Stir in garlic, salt and pepper. In a small bowl, whisk together milk and our until smooth. Add to the onion mixture. Cook and stir until thickened and bubbly. Stir in wine (or milk) and vegetables; heat through.
  4. Serve the vegetables sprinkled with the toasted crumb mixture.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 65 calories; 1 g fat(0 g sat); 3 g fiber; 10 g carbohydrates; 3 g protein; 42 mcg folate; 1 mg cholesterol; 4 g sugars; 3,594 IU vitamin A; 34 mg vitamin C; 66 mg calcium; 1 mg iron; 98 mg sodium; 288 mg potassium
  • Nutrition Bonus: Vitamin A (72% daily value), Vitamin C (57% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, ½ starch

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