In winter, the cold, the dullness depress you? The snow season, as wonderful as it is inspires you nothing but spend your day buried under a blanket to enjoy a good session of "binge-watching" to bring a little comfort to your morale falling. So, to bring you a little comfort, we offer you a recipe of gratin gourmet and nutritious, it will delight your taste buds, without getting angry with the scales!
This recipe, besides being a treat for your palate, is gluten free and fat free. The benefits of his food are numerous. In addition, it will comfort your morale and nourish your body without sifting you with calories.
Recipe of shrimp and potato gratin
Ingredients:
· 4 potatoes
· 1 tablespoon Dijon mustard
· 450 grams of shrimp
· A pinch of salt
· A tablespoon of parsley
· Lemon juice
· A pinch of pepper
For bechamel sauce
· 400 milliliters of almond milk
· 2 tablespoons cornstarch
· 40 grams of vegetable margarine
· A pinch of salt
· A pinch of pepper
· A pinch of nutmeg
Preparation
Preheat your oven to 180 °
Start by peeling and cleaning the shrimp, season with pepper, salt and lemon juice and set aside.
Keep the potatoes with their peel and cook them in salt water. Drain them, remove the skin, cut your potatoes into slices and set aside.
To prepare bechamel sauce, melt in a saucepan, the vegetable margarine. Then add cornstarch off the heat and mix with a whisk. Pour the almond milk over your mixture, put back on the heat, and stir gently. Add salt, pepper, nutmeg and let go until creamy.
Coat your baking dish with a little vegetable butter, slice the potatoes with the shrimps and lightly overlap them. Spread the mustard and drizzle the bechamel sauce over your preparation.
Bake for 20 minutes until golden brown.
Finalize your presentation by sprinkling your dish with chopped parsley.
It's ready !
Shrimp, these small shellfish are the best friends of your line and your health
Poor in calories, shrimp is an excellent source of protein when you are watching your weight. Plus, they're rich in selenium, an antioxidant mineral that protects your cells, boosts your immune system, and protects you from many diseases. Also, a serving of 100 grams of shrimp provides you with 30% of your daily calcium needs. The phosphorus they contain helps your nervous system function properly, and the fatty acids protect your heart system. Moreover, according to a report published in 2017 in Fishery Technology, shrimp are a good source of magnesium, potassium, phosphorus, calcium and copper, essential for the health of the body.
Parsley, a herb with many virtues
Parsley is not just an herb, it's a vitamin-rich food that's packed with nutrients. Concentrated with vitamins (A, B, C, K) and minerals like iron and potassium, this green grass also helps you lose weight. It reduces water retention and bloating, and is a powerful natural diuretic that helps you eliminate waste from your body without depleting its potassium content. In addition, parsley helps regulate blood sugar levels and prevent the degenerative effects of diabetes on the liver. It helps boost your immune system and fight diseases.
Warnings
- Rich in purines, shrimp are not recommended for people who have gout. Also be careful if you are intolerant to sulphites (some shrimps are treated with sodium bisulfite) or if you suffer from allergy to tropomyosin (a protein found in shrimp, crab, lobster ...)
- If you are on anticoagulant treatment, parsley should be consumed sparingly.
