Vegetable Egg Au-gratin

Nutrition profile

Energy  250Kcal
Carbohydrate 19g
Protein 14.5g
Fat 8.5g

Benefits

This dish is an ideal recipe for PCOS as its low on carbohydrate, high on proteins and fibre forming an excellent combination for fat loss.

Ingredients-

  1. Egg whites- 2
  2. Slim Milk -150 ML
  3. Bell Pepper (Tri-colour)- 50g
  4. Broccoli -20g
  5. Baby corn- 10g
  6. Wheat flour -10g (2TSP)
  7. Oregano- 1/4 TSP
  8. Garlic- 1/2 TSP
  9. Black Pepper- 1/4 TSP (Minced)
  10. Chilli Flakes -To taste
  11. Salt -To taste
  12. Olive oil -1 TSP
  13. Veg Oil- 1/2 TSP

Method of preparation

  1. Finely Chop all vegetables
  2. Heat vegetable oil, add wheat flour and roast it till golden brown.
  3. Add slim milk and saute till it thickens. Top it with little salt, chilli flakes, oregano and set aside.
  4. Heat a sauce pan and add olive oil, saute garlic and add all vegetables cook over high flame. Now stir in the beaten egg whites and saute for few seconds.
  5. Add white sauce and mix well.
  6. Serve hot topped with oregano.
  7. Au-gratin is ideally a bake dish, however banking is optional.
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