Free Healthy Recipe - Sweet Potato and Jerusalem Artichoke Gratin

Low fat, Low GI, Wheat Free

This is a lovely vegetarian supper dish delicious served with a salad. There's protein from milk and parmesan, and both digestible and indigestible carbs from the sweet potato and Jerusalem artichoke.

Ingredients

1 tbsp olive oil

2 tbsp spelt flour

1¼ cups milk cow's - reduced and low fat

½ tsp nutmeg

sea salt

cracked black pepper

250 grams Jerusalem artichokes, washed and cut into thin slices

1 brown onion finely sliced

250 grams sweet potato, peeled and cut into thin slices

¼ cup parsley, roughly chopped

¼ cup parmesan, grated

Method

Heat the oil in a pan and flour. Stir well until it is smooth. Add the milk and whisk until it is completely smooth and the sauce thickens. Season with nutmeg, salt and pepper.
Preheat the oven to 200 degrees Celsius.

Oil an oven proof dish and arrange the artichoke, onion and sweet potato in layers. Pour the sauce over the vegetables, cover with foil and bake for 1 hour.
Increase the heat to 220C. Remove the foil and sprinkle grated parmesan over the top and bake for a further 5 - 10 minutes until top is nicely browned and crusty.
Sprinkle the parsley on top and serve.

Note : Jerusalem artichokes will discolour if they are cut and exposed to oxygen for too long. To avoid this you can sit them in water with lemon juice.

Makes 4 servings

Prep Time:	10 mins
Cooking Time:	1 hr 10 mins
Ready in:	1 hr 20 mins
Suitable for:
Dinner, Lunch, Side Dish

Jerusalem Artichoke with Grilled Lamb fillet and Rocket Pesto

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Nutritional Information - Per Serve
Kj	947 kj
Calories	226 kcal
Fat	8.6 g
Saturated Fat	3.1 g
Total Carbohydrate	26.1 g
Total Protein	8.7 g
Fibre	4 g

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