Brussels Sprout Potato-Spinach Gratin - 26.2g Carbs, 5.8g Fiber, 4.8g Sugar
From : www.caloriecount.about.com - Source: The Heart of the Plate: Vegetarian Recipes for a New Generation by Mollie Katzen
"I
designed this as a vegetarian entree that could be paired with a simple large
colorful salad. It's also a delicious main dish that non-vegetarians can enjoy,
especially with "vegetarian for everyone at least sometimes" becoming
a trend. Anyone who wants the meal to have more animal protein can add a couple
of poached eggs, and meat lovers can pair the gratin with their favorite
version of simple grilled chicken (and still include the salad)." ~Mollie Katzen
Blanched
Brussels sprouts and potatoes are combined with onions, garlic, and spinach,
and baked under a lacy roof of grated cheese and coarse bread crumbs. The
resulting dish might well become a comfort-food dinner regular in your
household.
Servings : 6 - 8
1 lb smallish potatoes, in 1/8
inch thick half circles (peeling optional)
1 lb Brussels
sprouts, in 1/8 inch slices (include all
the leaves that fall off while you're cutting it)
1 1/2 Tbsp olive oil
1 Tbsp unsalted butter
2 cups onion, chopped (3/4 lb)
1 tsp salt
2 tsp minced or crushed garlic
1/2 lb spinach, baby leaves or coarsely chopped larger leaves
Black pepper
1/4 cup low fat milk, cream, or half and half
1 cup fresh whole wheat bread crumbs*
1 packed cup grated Gruyere or Emmantaler cheese
Paprika, plain or smoked (optional)
*To get the right amount of bread crumbs, toast 2
slices of your favorite whole wheat sandwich bread, then crumble coarsely by
hand. You can also use a food processor, but don't take them to fine—keep the
crumbs the size of pomegranate seeds.
Set the oven rack on the highest rung that will fit
your baking pan, and heat the oven to 350 degrees F. Coat a 9 X 13-inch baking
pan or equivalent gratin pan with about ½ tablespoon olive oil and set it
aside. Mostly fill a medium-large saucepan with water and put it up to boil,
and place a colander in the sink. When the water boils, slowly add the potatoes
and Brussels sprouts, and cook them together for about 10 minutes, or until
they become fork-tender. Dump them into the colander, and shake to thoroughly
drain. Meanwhile, place a large (10- to 12-inch) skillet over medium heat and
wait about a minute, then add 1 tablespoon olive oil and swirl to coat the pan.
Melt in the butter, swirl again, and then add the onion and ¼ teaspoon salt,
and sauté for about 8 minutes, or until the onion becomes very soft, verging on
golden. Stir in the garlic and then lay the spinach on top to wilt. (It will
oblige you very quickly.) Stir it in, along with the drained potatoes and B.
sprouts, another ¾ teaspoon salt, and a generous amount of black pepper. Turn
off the heat, pour in the cream, and mix to get everything thoroughly
distributed, then transfer to the prepared pan. Sprinkle the top with bread
crumbs and grated cheese, and dust it lightly with paprika, if desired. Bake
for 15 to 20 minutes, or until the cheese is perfectly melted and turning
golden. Serve hot or warm.
Nutrition From : www.caloriecount.about.com
Servings : 8
Serving Size : 209g
Nutrition per Serving : 222 Calories, 85 Calories
from Fat, 9.4g Total Fat, 4g Saturated Fat, 0g Trans Fat, 19mg Cholesterol,
476mg Sodium, 26.2g Carbs, 5.8g Dietary Fiber, 4.8g Sugars, 9.8g Protein
Vitamin A 66% - Vitamin C
117% - Calcium 23% - Iron 13%
Nutrition Grade : A-
Good points :
High in dietary fiber
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
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