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Low Fat Digest Issue 13 - Low Fat French Ratatouille
April 23, 2006
The Low Fat Digest
Friendly Healthy Eating Information

23rd of April, 2006

Issue #13

Hello

Table of Contents

1. Ramblings
2. Low Fat French Ratatouille


1. Ramblings

Back home in Germany we realized that most of the Bavarian food is delicious but also very rich in calories and fat. Therefore we had a glance at our neighboring country: France.

See what we brought from them:

2. Low Fat French Ratatouille

Everyone knows that French people eat a lot, but somehow they still manage to stay slim.

The answer is they eat healthy dishes with lots of vegetables and salads. This French Ratatouille is a perfect sample of fresh and healthy cuisine. Eat as much as you want!

Ingredients Makes 4 servings

  • 2 teaspoons olive oil
  • 1 onion
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 medium eggplant
  • 1 medium zucchini
  • 4 tomatoes
  • 1 cup tomato juice
  • 2 cups water
  • 2 garlic cloves, minced
  • fresh or dried herbs: basil, oregano, thyme, parsley
  • fresh grounded black pepper

Directions
Chop the onion. Cut bell peppers in thumb sized slices. Peel and dice eggplant. Dice zucchini. Peel, seed and chop tomatoes.

Heat the olive oil in a large nonstick pan over medium heat. Add onions and cook, stirring constantly until golden.

Add 1 cup water and the sliced bell peppers; cook, stirring frequently, until liquid has evaporated, 5 minutes.

Add 1 cup water, the eggplant and zucchini; cook, stirring frequently, until liquid has evaporated, 7 minutes.

Add tomatoes, tomato juice, garlic, basil, oregano, thyme and black pepper. Cover the pan and cook for 10 minutes, stirring occasionally; add additional water if necessary.

Uncover, reduce heat to medium-low and continue cooking until vegetables are tender but still retain their shape and liquid has evaporated, 10 minutes.

Divide evenly among 4 plates, garnish with parsley and serve.

The Ratatouille may be served hot, cold or at room temperature.

Nutritional Information
per serving:
1.5 WW-Points
105 Calories
3 g Total Fat, 0 mg Cholesterol
233 mg Sodium
20 g Total Carbohydrate
4 g Dietary Fiber
3 g Protein
77 mg Calcium

Bon Appetit!


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