Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.3% of RDA
• Calories: 20.8% of RDA
• Carbs: 17.7% of RDA
• Fat (total lipid): 28.8% of RDA
• Fiber: 11.9% of RDA
• Fructose: 3.2% of RDA
• Protein: 20.1% of RDA
• Sodium: 46.8% of RDA
• Sugar: 33.3% of RDA
• Vitamin A (IU): 18.0% of RDA
• Vitamin B6: 24.4% of RDA
• Vitamin C: 24.4% of RDA
• Iron: 0.9% of RDA
• Magnesium: 18.1% of RDA
• Manganese: 5.9% of RDA
• Niacin: 21.9% of RDA
• Potassium: 19.3% of RDA
• Zinc: 11.6% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to 375 degrees.
2.
Place a saucepan over medium heat and add butter. Using a whisk, swirl the butter around in the pan until it's almost melted.
3.
Add the flour and stir briskly to incorporate the flour and butter.
4.
Sprinkle in the mustard and salt and continue to cook for one minute over medium heat.
5.
Whisk in the milk and continue to stir, until the liquid comes to a rolling boil. Constantly stir and scrape the bottom of the pan while the sauce continues to cook and thicken, about 1 minute.
6.
Stir in the thyme leaves and black pepper. Remove from heat and set aside.
7.
Spray an 8x8" baking dish with cooking spray (can use olive oil instead). Spoon 2-3 tablespoons of the béchamel (milk mixture) into the bottom of the dish.
8.
Sprinkle lightly with onions. Arrange potatoes in the bottom of the dish, overlapping as you go. Sprinkle with 1/3 of the onions. Pour 1/4 of the béchamel evenly over the potatoes and top with gruyere cheese. Continue layering in the same manner: Potatoes, onions, béchamel, cheese; potatoes, onions, béchamel, cheese. Finish with a layer of potatoes, topped by the last bit of béchamel.
9.
Place baking dish onto a rimmed baking sheet. Spray a piece of tin foil on one side with spray. Tent the foil over the potatoes and place into the hot oven. Set timer for 45 minutes.
10.
After timer goes off, reduce heat to 350 degrees and remove the tin foil. Continue to bake for an additional 45 minutes.
11.
Sprinkle 1/4 cup parmesan cheese over the top right after it is removed from the oven. Cool for 5-10 minutes before serving.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 313
Protein 17.0 g
Carbohydrates 36.5 g
Iron 0.15 mg
Fiber 2.51 g
Calcium 12.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
