Prep 15 mins
Cook 17 mins
Bread crumbs and almonds combine for the toasty topping typical of a gratin. Pump up crispness by adding ingredients that naturally lend crisp texture, such as water chestnuts, sweet peppers, nuts and Jicama. Each serving is 1/2 cup. Exchanges: 1 vegetable, 0.5 starch. I found this recipe in Diabetic Living magazine. I have not tried this recipe, but I'm posting it for safe keeping.
- 1 slice whole grain bread
- 1⁄4 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
- 3⁄4 cup chopped sweet onion (such as Vidalia or Walla Walla)
- 2 garlic cloves, minced
- 1 1⁄4 cups nonfat milk
- 3 tablespoons all-purpose flour
- 2 tablespoons dry white wine or 2 tablespoons nonfat milk
- Place bread in a blender or small food processor; cover and blend or process to make coarse crumbs. In a small bowl, combine bread crumbs and almonds; coat with nonstick cooking spray. Toss mixture; coat again with nonstick cooking spray. Coat an unheated large nonstick skillet over medium heat for 2 minutes; add crumb mixture. Cook about 5 minutes or until nuts are toasted, stirring frequently.
- In a dutch oven, cook carrots, uncovered, in a large amount boiling water 3 minutes. Add broccoli and cauliflower; cook 3-5 minutes more or just until vegetables are tender. Drain well; set aside.
- Coat the large nonstick skillet with nonstick cooking spray again; preheat over medium heat. Add onion; cook about 5 minutes or until tender, stirring occasionally. Stir in garlic, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. In a small bowl, whisk together milk and flour until smooth. Add to onion mixture. Cook and stir until thickened and bubbly. Stir in wine and vegetables; heat through.
- Place vegetables in serving dish; sprinkle with toasted crumb mixture.