Ratatouille
Ratatouille is a traditional dish from the Provençe region of France and is a mixture of eggplant, tomatoes, onions, bell peppers and garlic that is simmered in olive oil. You can serve it as a side dish with meats and poultry, or as an appetizer with whole wheat crackers.
Ingredients
2 teaspoons olive oil
1 small onion, vertically sliced
1 small eggplant, cut into 3/4-inch cubes
1 (14-ounce) can stewed tomatoes
1 small yellow squash, cut in half lengthwise and thinly sliced
1 zucchini, cut in half lengthwise and thinly sliced
1 small green bell pepper, thinly sliced
4 garlic cloves, minced
1 teaspoon dried thyme
1 teaspoon dried basil
1/4 teaspoon freshly ground black pepper
Preparation
- Heat oil in a large nonstick skillet over medium heat. Add onion and sauté 5 minutes. Add eggplant; sauté 5 minutes.
- Add stewed tomatoes and next five ingredients to skillet; stir well. Cover, reduce heat and simmer 15 minutes. Add basil and black pepper; cook 2 minutes. Serve warm or at room temperature.
Carbo rating: 12
Nutritional Information
Yield: 5 servings (Serving size: 1 cup)
CALORIES 85 (0.0% from fat)
FAT 2.3g (sat 0.3g,mono 0.0g, poly 0.0g)
IRON 1.6mg
CHOLESTEROL 0.0mg
CALCIUM 60mg
CARBOHYDRATE 15.4g
SODIUM 208mg
PROTEIN 2.7g
FIBER 3.3g
Source: "The Complete Step-by-Step Low Carb Cookbook." Oxmoor House, January 2005
No-Stress Pasta
Ingredients
1 pound whole –wheat pasta
4 garlic cloves, diced
2 tablespoons olive oil
4 tomatoes, chopped
1 cup Greek olives, pitted and sliced
2 tablespoons capers
2 tablespoons chopped fresh oregano
¼ cup chopped fresh basil
1 pound fresh spinach
Salt and pepper or crushed red pepper to taste
Preparation
- Cook pasta according to package directions. Drain, but don't rinse.
- Saute garlic in olive oil.
- Add tomatoes, olives, capers, oregano and basil; simmer for 5 minutes, stirring frequentely.
- Toss in spinach at the last minute so that it wilts but doesn't cook through.
- Transfer pasta to a large bowl and toss with sauce.
- Season with salt and pepper or crushed red pepper. Serve.
Nutritional Information
Yield: 7 servings
CALORIES 340
PROTEIN 12g
CARBOHYDRATES 56g
FAT 10g (1g saturated)
FIBER 8g |
