Notes:
Traditional dish from Provence, but a lighter version using less oil. Can be eaten hot or cold, as a side dish or main course. Good with couscous or rice, but still great on its own. Can be refrigerated and eaten over several days, and, like chili it is even better on the second day. You can multiply the ingredients to make a double batch, then use it when you want something to snack on, as one serving has only 105 cals, or 75 cals if you substitute 1 cal spray instead of the olive oil.
Recipe has also been put into Calorie Counter.
Servings: 4
Ingredients:
2 large aubergines/eggplants
3 medium courgettes/zucchini
2 medium onions
2 cloves crushed garlic
2 red or green capiscums/peppers/bell pepper
4 large tomatoes, or 1 x 400 gm (14oz) tin plum or Italian tomatoes, well drained
2 tablespoons tomato paste (optional)
1 tablespoon olive oil or use 1 cal spray and save 30 calories per serving
6-8 fresh basil leaves, roughly torn, or if you prefer use Herbes de Provence (thyme, basil and parsley)
salt and fresh black pepper
Directions:
1. Wash the aubergines and courgettes as you will be leaving the skin on.
2. Slice the courgettes and aubergines into 2.5 cm (1”) slices. Slice each aubergine slice in half.
3. Put them into a colander or sieve and sprinkle generously with salt. Press them down with a plate that fits inside the colander, and put a heavy weight on top. If you don’t have time to do step 3, don’t worry, however your Ratatouille may be a bit thinner than normal.
4. Stand for about 1 hour – the salt will draw out any bitterness along with excess moisture.
5. Roughly cut up the onion. Don’t cut the onion into thin slices as this is a hearty peasant dish.
6. Deseed the peppers and chop up roughly.
7. If using fresh tomatoes, skin these by putting them into boiling water for a couple of minutes. Then quarter them, take out the seeds and roughly chop the flesh. If you don’t think the tomatoes will have a rich enough flavour (e.g. hot house tomatoes) then add a tablespoon or two of tomato paste.
8. If using tinned tomatoes, chop them into quarters and add. Italian style plum tomatoes give the best flavour. Reserve the juice as you are unlikely to need it in this recipe.
9. Gently fry the onions and garlic in the oil over a low heat in a large saucepan for 10 minutes, then add peppers. Dry the pieces of courgette and aubergine with kitchen paper towel, removing as much salt as possible.
10. Add basil some freshly ground black pepper. stir once really well, then simmer very gently, covered, for 30 minutes.
11. Add the tomatoes, taste to check the seasoning and cook for a further 15 minutes with the uncovered. Don't overcook. Vegetables should be not be mushy.
Note: Although olive oil gives the best flavour, and a normal recipe would have four tablespoons instead of the one tablespoon in this one, you can use 1cal spray to saute the garlic and onion and save 30 calories per serving.
Nutrition Values
Per Serving (4 servings per recipe using olive oil)
Calories 105
Fat 4.3
Carbs 12.9
Protein 5.55
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Tags: budget, entree, healthy, low calorie, low fat, mediterranean diet, Side Dish, Vegan, vegetable, vegetarian
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