Light Fennel Gratin

Fasten your aprons and follow the recipe of the day: I will take you by the throat with a creative, satiating and delicious side dish, able to whet the appetite even for those who do not like vegetables very much! baked without exceeding the fat! Do not miss the recipe!

Video of the Recipe

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Identity Card of the Recipe

  • 68 KCal Calories per serving
  • Ingrediants

    • Clean food: 600 g of fennel
    • 250 ml of milk
    • 25 g of rice flour
    • Q.b. of salt
    • Q.b. of pepper
    • 1 grated nutmeg
    • 10 g of grated Parmesan cheese
    • 1 tablespoon of extra virgin olive oil
    • To serve: 1 sprig of parsley

    Materials Needed

    • Casserole
    • Colander
    • Skimmer
    • Square pan from the side of 24 cm
    • Brush
    • Small saucepan
    • Scale weighs food
    • Whip

    Preparation

    1. Fill a large saucepan with plenty of water and bring to a boil.
    2. Clean the fennel: remove the outer leaves, the tops and the base. Divide the fennel in half, then cut each half into 6-8 wedges.
    3. Wash the fennel wedges in water and baking soda. Rinse thoroughly.
    4. Plunge the fennel into boiling water and allow 6 minutes to start boiling again.
    5. Drain the fennel with the help of a slotted spoon and allow to cool.
    6. Meanwhile, grease a 24 cm square baking dish with a drop of oil. Sprinkle the surface with a little breadcrumbs.
    7. Arrange the fennel slices on the baking dish, taking care not to overlap them. Season with salt and pepper.
    8. Prepare the light béchamel without butter. In a bowl, dissolve the rice flour in 50 ml of milk. Heat the remaining milk in a saucepan, adding salt, pepper and nutmeg.
    9. When the milk in the saucepan boils, mix it with the rice starch and bring to the boil again until the sauce thickens.
    10. Spread the light béchamel over the fennel. Finish with grated bread and parmesan cheese.

    The vegan alternative
    As a vegan alternative, we suggest preparing the béchamel with a vegetable milk of your choice and the parmesan cheese with grated vegetable cheese based on almonds and flakes of yeast.

    1. Brown in the oven at 180 ° C (ventilated) for 20-25 minutes, or until a crispy crust has formed.
    2. Serve with chopped fresh parsley.

    Alice's comment - PersonalCooker

    Crispy crust, inviting aroma and captivating taste: that's how I would define this fantastic dish! Of course, you can follow the same procedure, varying the type of vegetables. A few examples? Follow the same recipe by replacing the fennel with cauliflower, broccoli, carrots, zucchini, thistles

    Nutritional values ​​and Health Comment on the recipe

    Light Fennel Gratin are a food that falls within the group of side dishes.
    In the context of gratinated foods they have a moderate energy intake.
    Calories come from carbohydrates, followed by lipids and finally proteins.
    Carbohydrates are mainly simple, monounsaturated fatty acids, and peptides with both high and low biological value.
    Fiber is abundant and cholesterol is negligible.
    Light Fennel Gratin are suitable for the diet against overweight and metabolic diseases, as long as they are taken in an adequate portion.
    They are contraindicated in the nutritional regimen for lactose intolerance, while they are suitable for celiac nutrition.
    They do not satisfy the needs of vegans but, if the cheese is produced with vegetable rennet, they are suitable for vegetarian food.
    The average portion of Gratinated Fennel is 100-150g (70-100kcal).

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