By subscribing to Food Tales you will learn, transform and gain inspiration through good food and nutrition. I am Bibi Chia a dietitian by profession and a food lover by nature. In these videos I would like to share with you my passion and knowledge in nutrition.
I have dedicated 16 years of my life inspiring people and the public to achieve better wellbeing through eating well. I have been involved in nationwide nutrition projects for preschools, schools, communities and workplaces and now I would like to present this channel of delicious healthy food you can make at home and let you into my world of exploring nutrition through the stories of the amazing people I have met from farmers, manufacturers to decision makers who influence how we eat and what we eat.
Low Fat Potato Gratin (serve 4-6)
Ingredients:
4 large potatoes peeled and thinly sliced (3mm)
2 cloves of garlic, chopped
1 medium onion, chopped
2 tbsp olive oil
1/3 cup flour
2.5 cups low fat milk
1 tsp paprika
2 bay leave
1 tsp mustard
½ cup scallion (spring onion)
50g cheese grated
Salt and Pepper
Method:
1. Preheat oven at 180 degrees
2. In a saucepan, heat olive oil and sauté garlic and onions for about 3 minutes until they are softened but not brown.
3. Add the flour and stir until it forms a crumbly dough.
4. Slowly add milk and whisk. The mixture should form a roux. Smoothen
out any lumps.
5. Stir in the paprika, mustard, bay leaves, salt and pepper.
6. In a casserole, place a layer of sliced potato and top it with a layer of roux. Sprinkle some scallion on top of the roux.
7. Repeat this until all the potatoes are layered.
8. Top with grated cheese and bake covered for 20mins and uncovered for
another 15-20mins until the cheese is brown.
Note: Try switching potatoes for cauliflower for a lower carbohydrate version suitable for diabetics.
This recipe is low in fat, rich in potassium and calcium and suitable for lacto-vegetarians.
Recipe by Ms Bibi Chia, Principal Dietician, Raffles Medical Group