zucchini with béchamel

This recipe when planed in your nutrition plan will make it easy to follow .

Ingredients :

• I kg zucchini medium size

• 4 cups half cream milk ( 1 kg )

• 1/2 kg low fat minced meat

• 4 tablespoon flour

• 1 onion chopped

• Half a cup of grated cheddar cheese or mozzarella

• 2 eggs

• extra 1/4 cup water

  Spices :

• salt 1 teaspoon for minced meat , 1 teaspoon for zucchini and 1/2 teaspoon for the béchamel

• 1 teaspoon dried mint leaves

• 1/2 teaspoon black peppers

• 1/2 teaspoon dried coriander

Instructions :

In a medium cooking pot cook minced meat , onions , 1/2 teaspoon salt ,dry coriander on low heat and cover it until all the mixture fluids are dry .

In another cooking pot put zucchini slices, extra 1/4 cup water , 1 teaspoon salt and mint on low heat till it is softened and released most of its water .

Discard the remaining water and keep the semi cooked zucchini mixture.

To make the béchamel put the milk and flour and salt in an electric mixer till well combined then pour the mixture in a large cooking pot and stir on high heat constantly until it thickend .leave to cool for about 30min then add the egg and mix well .

In a large oven tray mix zucchini mixture , meat mixture and 1/2 béchamel sauce and even its level

Pour the other half of the béchamel to cover the surface and garnish with the cheddar cheese ( or mozzarella cheese )

Bake in moderately hot oven ( 200 c ) from down till it is boiling from sides then heat the oven from above too…… cooking time is from 30 - 45 minutes.

low fat - low carb recipe