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Free Healthy Recipe - Sweet Potato and Jerusalem Artichoke Gratin

Low fat, Low GI, Wheat Free

Copyright John Paul Urizar

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.

1 tbsp olive oil
2 tbsp spelt flour
½ tsp nutmeg
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

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

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 1 hr 10 mins
Ready in: 1 hr 20 mins

Suitable for:
Dinner, Lunch, Side Dish
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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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