Wheat grits & Egg Baked Dish in Béchamel Sauce

The humble daliya(wheat grits)gets a makeover. As much as I love Indian food , I am always looking for quick ways to fix a meal . This baked dish in béchamel sauce is just that- your one pot meal with all the nutritional goodness combined. And a spicy masala omelette layer is just enough to add that desi tadka which I crave in all my meals.

Wheat grits & Egg Baked Dish in Béchamel sauce

Ingredients

  • Wheat grits/daliya- 1 cup
  • Eggs-3
  • Onion-one small
  • Green chillis-3
  • Chopped Coriander- 2 tablespoons
  • Mild cheddar cheese- ½ cup
  • Mushrooms- ½ cup, sliced
  • Red and yellow bell peppers- ½ cup each
  • Finely chopped Spring onions(for garnish)- 2 tablespoons
  • Salt/Pepper- To taste
  • For Béchamel sauce (for 3 cups):
  • Butter- 5 tablespoons
  • All purpose flour- 4 tablespoons
  • Milk (can use low fat but full fat works best)-4 cups
  • Salt- 2 teaspoons
  • Freshly grated nutmeg- ½ teaspoon

Instructions

  1. For the sauce:
  2. In a medium saucepan, heat the butter over medium-low heat until melted
  3. Add the flour and keep stirring until smooth.
  4. Over medium heat, cook until the mixture turns a light, golden yellow color, about 6 to 7 minutes.
  5. Meanwhile, heat the milk in a separate pan until just about to boil. Add the hot milk to the butter mixture 1 cup at a time, whisking continuously until very smooth.
  6. Bring to a boil. Cook 10 minutes, stirring constantly, then remove from heat. Season with salt and nutmeg, and set aside until ready to use
  7. For the baked dish:
  8. Pressure cook the wheat grits with 1.5 cups water and 1 teaspoon salt until soft and set aside
  9. Crack the eggs in a bowl, add the chopped onions, green chili, coriander and a pinch of salt and mix with a wire whisk for a minute
  10. Preheat the oven to 170 degrees Celsius, transfer the egg mixture into a baking tray, cover it with foil and bake for 15 minutes until set
  11. In the meantime sauté the mushrooms in some butter with salt and pepper until soft
  12. When the egg layer is ready, evenly spread the wheat grits on top, followed by bell peppers, mushroom, béchamel sauce and cheddar cheese
  13. Bake at 170 degrees Celsius for 15 minutes
  14. Garnish with spring onions and serve hot

Notes

Calories per portion- 150
Nutrition- Good fat/ Protein punch/ Vitamins B, C, D, E/ Phosphorous/Carotenoids
It does wonders for your- Skin/Hair/Immunity/Eyesight/Diabetes/Heart/Blood/Bones/Weight Management and Satiety
This is “My 1pm  Meal”

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