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A Simple, Economic Family Gratin

A Simple, Economic Family Gratin

Check out this simple, healthy & nutritious gratin recipe.

There are times in life when it feels right to keep things simple. For those such moments, here is an incredibly simple 6 ingredient recipe that will feed four and is packed with some delicious and perhaps even surprising additions!

In fact, the surprise ingredient is the creamy chicken soup (or if veggie, go for the cream of asparagus soup). Those two tins of soup contain plenty of cooked down flavours, seasoning and ingredients within them already, saving you plenty of elbow grease at home. Whatsmore, they are super-cheap and carry a very evocative flavour - a real trip down memory lane for many of us.   

Using the Lo-Dough Southern Style Coating as your gratin coating makes these ingredients go even further. Though low-calorie and low-carb, it is packed with fibre, which makes a portion of this nutritious meal even more healthy and filling. 

Check out the steps below to turn a few simple ingredients into a fantastic meal. 

1. You'll need 50g of Lo-Dough Southern Style Coating, half a head of cauliflower, half a head of broccoli, 1 onion, 80g of cheddar and 2 tins of creamy chicken or veg soup. 

Low-cal meal

2. Chop up the cauliflower and broccoli into reasonably small florets. Make sure to chop up and include the stalks too as these are full of flavour and nutrients.

Low cal meal

3. Slice your onion finely and sweat in a little oil for approx. 10 mins until softened.

Low calorie meals

 4. Add the sauteed onions to the other veg and mix well.

5. Open your soup tins and add over the veg. Mix and move around to ensure everything is coated.

Low calorie meal

6. Grate the cheese and mix up with the Southern Style Coating.  

7. Add the cheese and coating mix to the top of the vegetables and soup mix.

Low Calorie meal

8. Bake at 200C for 30 minutes or until the top is golden and the sauce is bubbling.

Low Calorie Meal

The finished dish makes 4 large portions. If you aren't eating them all as a group, they are perfect for freezing. 

Per Portion
Calories: 272 kcal
Carbs: 18g
Fat: 15g
Protein: 10g
Fibre: 9g
Sugar: 6.5

If you are looking for a lower-carb option - the key swap here would be the soup. Like many pre-prepared foods, higher carbs are generally an inevitability. You could swap the soup for stock and cream, or leave the cream out entirely and thicken your stock like a gravy. You may have homemade soup about that needs using up. You can mix and match the vegetables, dependent on what you have - roots and cruciferous vegetables work best for these kinds of dishes.

Whatever way you make it, whatever swaps you make, the Lo-Dough Southern Style Coating is a low-calorie, low-carb & high fibre flavour explosion, ready to hit your dinner plate! 

View more Southern Style Coating Recipes

Buy the Southern Style Coating Here

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Lo-Dough

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The easiest way to reduce calories and carbs in hundreds of dishes.

Lo-Dough has 90% less carbs than a typical flour tortilla. Enjoy a whole pizza in under 300 calories.