Endives and ham gratin low GI (French endives au jambon)
Get ready to delight your taste buds with this healthy and flavorful version of endives and ham gratin. Perfect for diabetics and lovers of gourmet flavors, this recipe will win you over!
Table of content
Endives and ham gratin, a classic of French cuisine that makes your mouth water just thinking about it! But how do you make this iconic dish compatible with a low glycemic index diet and suitable for people with diabetes? The answer lies in the details, and that’s where the magic happens. Let’s revisit together this emblematic recipe, where the key lies not only in the choice of ingredients but also in a delicious low GI bechamel sauce. If you followed my previous recipe on making this sauce, you are already ready to embark on this healthy and delicious culinary adventure!
Here are the ingredients you will need for this recipe:
- 4 endives: provide a crunchy texture and a slightly bitter flavor.
- 4 slices of ham: add a salty note and complement the texture of the endives.
For the bechamel sauce:
- 30 gr of butter: ensures the richness and creaminess of the sauce.
- 30 gr of spelt flour or rice flour: replaces traditional flour, suitable for low GI diets.
- 300 ml of unsweetened almond milk: offers a healthy and vegan alternative.
- Salt, ground black pepper, grated nutmeg: season the sauce with subtlety.
How to prepare these low GI endives and ham gratin?
- Cook the endives in steam or water and drain them.
- Preheat the oven to 180°C.
- Make your bechamel sauce.
- Roll the endives in the ham slices and place them in a gratin dish.
- Cover with bechamel sauce.
- Sprinkle with grated cheese.
- Bake for about 20 to 25 minutes until nicely browned.
My tips and advice for successful endives and ham gratin:
- Experiment with different cheeses for gratin according to your preferences.
- Add a touch of garlic to the bechamel sauce for extra flavor.
- Prepare the bechamel sauce in advance to save time.
- Almond milk can be replaced with oat milk or any other plant-based milk.
FAQ
Can I use another flour for the bechamel sauce?
Yes, you can experiment with alternative flours, but make sure they are suitable for a low GI diet.
Can ham and endive rolls be frozen?
Yes, but it is recommended to freeze them before cooking to preserve the texture of the endives.
Other recipes to try
- Easy French Bechamel Sauce low GI
- Carrot soup and vanilla low GI
- French Gratin Dauphinois: Low GI and Low Carb recipe
- Quiche Lorraine IG bas
- 10 low GI flours: How to choose, use and enhance your recipes
You now have all the keys to prepare a delicious version of endives and ham gratin adapted to diabetics and lovers of low glycemic index cuisine. I hope you and your guests enjoy this dish as much as I enjoyed preparing it. Feel free to leave comments to share your impressions and share this recipe with your friends. Bon appétit!
Endives au jambon IG bas
Une délicieuse recette d'endives au jambon à l'Indice Glycémique bas,
idéale pour les diabétiques. Une combinaison parfaite de saveurs saine
et gourmande.
Ingredients
- 4 endives
- 4 tranches de jambon
- 30 gr de beurre
- 30 gr de farine d'orge mondé ou de farine de riz
- 300 ml de lait d'amande non sucré
- Sel et poivre noir moulu, selon le goût
- Une pincée de muscade râpée
Instructions
- Cuire les endives à la vapeur ou à l'eau et les égoutter.
- Préchauffez le four à 180°C.
- Réalisez votre sauce béchamel.
- Roulez les endives dans les tranches de jambon et disposez-les dans un plat à gratin.
- Nappez de sauce béchamel.
- Saupoudrez du fromage râpé.
- Cuire environ 20 à 25 minutes pour bien gratiner.
Notes
N'hésitez pas à essayer avec des farines et du lait végétal différents.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving:Calories: 197Total Fat: 11gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 59mgSodium: 770mgCarbohydrates: 9gFiber: 2gSugar: 1gProtein: 17g
Les informations nutritionnelles peuvent varier selon les produits et les marques choisis.