Create a Healthier Version of Classic Ratatouille

By American Diabetes Association - POSTED ON 13 January 2012

CATEGORY: American Diabetes Association® BEE Nutritious Recipes

Ratatouille is the ultimate comfort food in France. Although perhaps not thought of as a comfort food here in the U.S., it should be. A rich stewed mixture of fresh garden vegetables is satisfying any time of year. We make our version with a lot less fat than the traditional recipe, keeping it light and fresh, but it still packs a flavorful punch.

Serves: 4
Serving Size: 1 cup
Preparation time: 30 minutes
Cook time: 30 minutes
 
1 small eggplant, unpeeled, top removed
1/4 teaspoon salt
3 tablespoons olive oil, divided
1 onion, thickly sliced
1 small green pepper, seeded and chopped
1 small red pepper, seeded and chopped
2 garlic cloves, minced
4 medium tomatoes, seeded and coarsely chopped
2 small zucchini, halved lengthwise and cut crosswise into 1/2-inch strips
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4–1/2 teaspoon freshly ground black pepper
1/8 teaspoon cayenne

  1. Cut the eggplant into 3/4-inch cubes. Place the eggplant in a colander and sprinkle it with salt. Place a heavy bowl over the eggplant and let stand for 1/2 hour.
  2. In a large skillet or Dutch oven, heat 1 tablespoon of the oil on medium-high heat. Add the onion and red and green peppers and sauté for 5 minutes. Add the garlic and tomatoes and sauté for 3 minutes. Remove the mixture from the pan and set aside.
  3. Heat 1 tablespoon of oil and add the zucchini to the skillet. Sauté on medium-high heat for about 10 minutes. Remove the zucchini and place with the other vegetables.
  4. Rinse the salt from the eggplant and dry it with a paper towel. Add 1 tablespoon of oil to the skillet. Sauté the eggplant on medium heat for 6–7 minutes. Add the reserved vegetables to the eggplant. Stir in the thyme, oregano, pepper, and cayenne and cook for 5 minutes.

Exchanges/Choices:
3 Vegetable
2 Fat
Calories  185
Calories from Fat  100
Total Fat  11.0 g
Saturated Fat  1.5 g
Trans Fat  0.0 g
Cholesterol  0 mg
Sodium  15 mg
Total Carbohydrate  22 g
Dietary Fiber  6 g
Sugars  10 g
Protein  4 g

By: BeeWell for Life Partner, American Diabetes Association

Copyright © 2011 American Diabetes Association. From The American Diabetes Association Diabetes Comfort Food Cookbook. Reprinted with permission from The American Diabetes Association.  To order this book call 1-800-232-6733 or order online at http://www.shopdiabetes.org

 

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