Fennel and White Beans au Gratin

You can enjoy the richness of a cheese sauce without the addition of fat by using a sharp-flavored cheese like Asiago. Just a small amount of this cheese goes a long way. If Asiago is unavailable, use provolone cheese.

Extra health benefits:Blood building, stronger immunity
Times:Prep: 10 min.; Cooking: 4 min.; Baking: 20 min.
Makes:4 servings
Per serving:
Calories:196
Fat:5.2 g. (23% of calories)
Fiber:5 g.
Cholesterol:4.7 mg.
Sodium:523 mg.
  • 2 tbsp reduced-calorie margarine
  • 1 1/2 tbsp unbleached flour
  • 1 cup skim milk
  • 1/4 cup defatted low-sodium chicken broth
  • 3 tbsp grated Asiago cheese
  • 1 tsp dried thyme
  • 1/4 tsp paprika
  • 1/8 tsp ground white pepper
  • 4 cups coarsely chopped fennel
  • 8 oz canned white beans, rinsed and drained
  • 1/2 cup chopped red onions

Spray 4 individual au gratin or shallow baking dishes with no-stick spray; set aside.

Melt the margarine in a small saucepan. Using a wire whisk, stir in the flour. Cook and stir over medium heat for 1 minute, then stir in the milk and broth. Cook and stir for 3 to 4 minutes or until the sauce thickens. Remove the saucepan from the heat and stir in the cheese, thyme, paprika and pepper; set aside.

Place equal amounts of the fennel, beans and onions in each of the au gratin or baking dishes. Pour the sauce over each. Bake at 350 degrees F for 20 to 25 minutes or until the fennel is tender.

What you have in your mind?

This site uses Akismet to reduce spam. Learn how your comment data is processed.