Curried Vegetable Gratin

Health score
38%
Curried Vegetable Gratin
19 min.
4
141kcal

Suggestions

Ingredients

  • 16 ounce carrots frozen (or other vegetable combination)
  • 0.5 teaspoon curry powder 
  • tablespoons breadcrumbs dry fine
  • tablespoons flour all-purpose
  • tablespoon butter reduced-calorie
  • 0.3 teaspoon salt 
  • 1.3 cups skim milk divided
  • ounces swiss cheese shredded reduced-fat

Equipment

  • sauce pan
  • oven
  • steamer basket

Directions

  1. Arrange frozen vegetables in a steamer basket over boiling water. Cover and steam 8 minutes or until crisp-tender; drain. Set aside, and keep warm.
  2. Combine flour and 1/3 cup milk in a saucepan, stirring until smooth.
  3. Add remaining 1 cup milk and margarine; stir well. Cook over medium heat, stirring constantly, until milk mixture is thickened and bubbly.
  4. Remove from heat; add Swiss cheese, curry powder, and salt, stirring until cheese melts.
  5. Spoon vegetables evenly into 4 (1 1/2-cup) gratin or baking dishes coated with cooking spray. Spoon cheese mixture over vegetables.
  6. Sprinkle with breadcrumbs. Broil 5 1/2 inches from heat (with electric oven door partially opened) 4 to 5 minutes or until lightly browned.

Nutrition Facts

Calories141kcal
Protein27.77%
Fat26.29%
Carbs45.94%

Properties

Glycemic Index
36.31
Glycemic Load
4.48
Inflammation Score
-6
Nutrition Score
13.720435007759%

Flavonoids

Apigenin
0.03mg
Luteolin
0.1mg
Kaempferol
0.41mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:140.87kcal
7.04%
Fat:4.26g
6.55%
Saturated Fat:1.31g
8.2%
Carbohydrates:16.75g
5.58%
Net Carbohydrates:14.07g
5.12%
Sugar:6.81g
7.56%
Cholesterol:7.41mg
2.47%
Sodium:310.86mg
13.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.12g
20.24%
Vitamin C:54.69mg
66.3%
Calcium:281.01mg
28.1%
Phosphorus:237.01mg
23.7%
Folate:79.75µg
19.94%
Vitamin K:18.24µg
17.37%
Vitamin B2:0.27mg
15.69%
Potassium:510.35mg
14.58%
Vitamin B6:0.28mg
13.91%
Manganese:0.26mg
13.04%
Vitamin B1:0.18mg
12.27%
Vitamin B12:0.73µg
12.21%
Vitamin B5:1.09mg
10.95%
Fiber:2.68g
10.71%
Selenium:6.69µg
9.55%
Magnesium:35.63mg
8.91%
Zinc:1.34mg
8.9%
Vitamin A:315.81IU
6.32%
Vitamin B3:1.25mg
6.23%
Vitamin D:0.91µg
6.08%
Iron:0.99mg
5.51%
Copper:0.07mg
3.5%
Vitamin E:0.27mg
1.8%
Source:My Recipes