Healthy Recipe: Ratatouille

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Stir fry skillet dinners are hard to beat. The recipes are simple, the preparation is minimal and the clean up is quick. Most versions are easily customized with the addition of a sauce or a different spice. Ratatouille is one of our favorites. It stands alone as a great meal or can be stuffed in pita bread or served over pasta.

Ingredients:

  • 1 T. olive oil
  • 1 T. minced garlic
  • 1 T. dried Italian seasoning or oregano
  • 1 med. zucchini, sliced thin
  • 1 bell pepper, cut in thin strips
  • 1 1/2 c. mushrooms (button or portobello), sliced thin
  • 1/2 sm. onion, chopped or sliced (optional)
  • 1/2 sm. eggplant, peeled, chopped or sliced thin (optional)
  • 1 c. prepared pasta sauce (chunky garden varieties work well)
  • 1 c. shredded, reduced-fat mozzarella cheese
  • 2 T. Parmesan cheese

Preparation:

Heat olive oil in a large skillet. Add garlic, stirring to coat. Add seasoning and vegetables, stirring to coat with oil mixture. Saute using medium heat until slightly tender or to desired crispness. Pour pasta sauce over vegetable mixture; continue to stir until vegetables are coated with sauce. Sprinkle with cheeses. Serve as sandwich filler, on pasta or on its own with bread and salad. Serves 4.

For a heartier meal, add 8 ounces chopped chicken to olive oil mixture, saute until east to cut with a fork, add vegetables and continue as directed. Toss in 1-1 1/2 cups fresh baby spinach during the last 30 seconds for added color and texture.

Nutritional Information Per Serving: Calories: 180; Fat: 7g; Protein: 12g; Carbohydrates: 15g; Fiber: 3g; Sodium: 450mg

 

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