From The Mayo Clinic
Dietitian's tip:
Traditionally, ratatouille is a blend of eggplant, onions, zucchini,
bell peppers and tomatoes simmered into a stew with garlic and herbs.
This version adds roasted peppers and grated lemon zest.
SERVES 8
1 eggplant (aubergine), about 1 lb, cut into 1/2-inch cubes
7 tsp extra-virgin olive oil
2 zucchini, about 1/2 pound total weight, cut into 1/2-inch cubes
2 plum (Roma) tomatoes, halved lengthwise
1 yellow bell pepper, roasted and seeded
1 red bell pepper, roasted and seeded
1 shallot, coarsely chopped
1/4 cup balsamic vinegar
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 Tbsp grated lemon zest
1 Tbsp chopped fresh basil
1 Tbsp chopped fresh flat-leaf (Italian) parsley
Position racks in the lower third and middle of the oven and preheat
to 450 F. Lightly coat 2 baking sheets with olive oil cooking spray.
In a bowl, toss the eggplant with 1 teaspoon of the olive oil. Spread
the eggplant in a single layer on 1 of the prepared baking sheets.
In the same bowl, toss the zucchini with 1 teaspoon of the olive oil.
On the second baking sheet, spread the zucchini in a single layer and
arrange the tomato halves cut-side up. Rub a bit of olive oil left in
the bowl on the top of the tomato halves. Place the eggplant on the
lower rack and the zucchini and tomatoes on the middle rack of the
oven. Roast for 8 minutes. Turn the eggplant, zucchini and tomatoes
and roast until softened, about 8 minutes longer. Set aside to cool.
Peel the roasted bell peppers and dice into 1/2-inch pieces. Set aside.
To make the vinaigrette, in a blender or food processor, combine the
roasted tomatoes, shallot, vinegar, salt and pepper. Process until
smooth. With the motor running, slowly add the remaining 5 teaspoons
olive oil in a thin stream until emulsified.
In a large bowl, stir together the roasted eggplant, zucchini, bell
peppers and the lemon zest. Add the vinaigrette and toss just to
combine. Sprinkle with the basil and parsley. Cover and refrigerate
or serve at room temperature.
Serving size: About 1 cup
Nutrition per Serving:
79 Calories, 0mg Cholesterol, 2g Protein, 152mg Sodium, 10g Carbs,
4g Fiber, 4g Total fat, 387mg Potassium, 1g Saturated fat,
21mg Calcium, 3g Monounsaturated fat
Mayo Clinic Healthy Weight Pyramid Servings:
1 Vegetables, 1 Fats
Diabetes Meal Plan Exchanges:
1 Non-starchy vegetables, 1 Fats
Dash Eating Plan Servings:
1 Vegetables, 1 Fats and oils
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