Lately everyone wants to be fit and eat healthily, and it is very common to look for alternatives to traditional preparations but that are healthier and contain much less calories than the original elaborations such as, for example, a bechamel light that we can use for lasagna, cannelloni, croquettes or to gratin other foods.
So this time in RecetasGratis we are going to teach you how to make a zucchini bechamel step by step It does not have flour in its ingredients, but is replaced by these vegetables that a priori, you would not believe that they were used to make a diet béchamel but I assure you that the flavor is exquisite.
To get the texture of this light zucchini bechamel it resembles the traditional sauce as much as possible, I have added a handful of rice, so the starch of the grains will help it to thicken quickly and have a similar consistency, although it would also serve if we added potato or cornstarch, but since we want to make a bechamel light sauce Low calorie, it is best not to include any starchy starch.
In case you prefer béchamel without milk, I advise you to use a vegetable milk, water or even a vegetable broth. I hope you try it and see how delicious it is!
4 diners 30m Accompaniment Low difficulty Additional features: Cheap cost, Recommended for vegetarians, Recommended for weight loss, Boiled Ingredients:
- 2 medium zucchini
- 1 onion
- 250 milliliters of skimmed milk or vegetable
- 1 tablespoon of extra virgin olive oil
- ½ tablespoon of rice (optional)
- 1 pinch of nutmeg
- 1 pinch of salt
- 1 pinch black pepper
- 1 garlic clove (optional)
Steps to follow to make this recipe: 1
To prepare this light zucchini bechamel, we will start by peeling and chopping onion and garlic clove (if we have chosen to put it) while heating the tablespoon of oil in a frying pan. Once hot, cook the vegetables over medium-high heat.
Meanwhile, we peel the zucchini and cut into small cubesThus, the diet béchamel will take much less time to make (the larger the pieces, the longer they will take to cook).
If you want the zucchini bechamel to have a color more similar to the original sauce, it is better to remove the skin.
Trick: If you prefer you can leave the zucchini in the skin as I have done but keep in mind that you will have a light béchamel with a more greenish color and green bits of the skin visible.
When the onion begins to brown, add the zucchini cubes to the pan, stir and cook for about 5 minutes.
Then, add the milk skim, a pinch of salt, nutmeg and ground black pepper and rice. Then we stir everything well, cover the pan and let everything cook for about 20 minutes over low heat.
This last ingredient is optional but I have found that the texture of the zucchini bechamel step by step is much more similar to the traditional sauce if we add it.
Trick: If you prefer a vegan zucchini bechamel, use vegetable milk in its preparation.
After that time, we check that the vegetables are well cooked, we put it all in a glass of a mixer or in a deep container and crush the zucchini bechamel for croquettes in this case, since the touch of the rice makes us have much more thick.
If you see that you do not want it so thick you can clarify the light zucchini bechamel adding a little more milk or even water. Once it has the desired consistency, we rectify the flavor and that's it!
If you liked the recipe of Light zucchini béchamel, we suggest you enter our category of White Sauces Recipes.