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Ratatouille

Makes 10 1-cup servings

Ratatouille is a perfect dish for late summer and early autumn when tomatoes, peppers, and eggplants are at their peak. Serve with bread or pasta and a crisp green salad.

1/2 cup water
2 onions, chopped
3 garlic cloves, minced
1 large eggplant, diced
1 - 2 pound tomatoes, peeled, seeded, and chopped, or 1 15-ounce can crushed tomatoes
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
1 bell pepper, seeded and diced
2 medium zucchini, sliced

Heat the water in a large pot and add onions and garlic. Cook over medium heat, stirring often, until onions are soft, about 5 minutes.

Stir in eggplant, tomatoes, basil, oregano, thyme, salt, and black pepper. Cover and simmer, stirring frequently, until eggplant is just tender when pierced with a fork, about 15 minutes.

Stir in bell pepper and zucchini. Cover and cook until tender, about 5 minutes.

Per 1-cup serving

  • Calories: 47
  • Fat: 0.3 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 5.3%
  • Cholesterol: 0 mg
  • Protein: 1.5 g
  • Carbohydrates: 11.4 g
  • Sugar: 5.2 g
  • Fiber: 2.8 g
  • Sodium: 124 mg
  • Calcium: 21 mg
  • Iron: 0.7 mg
  • Vitamin C: 19.5 mg
  • Beta Carotene: 293 mcg
  • Vitamin E: 0.5 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.