|
Makes 6 servings
Ratatouille
Preparation time: 20 minutes
Cook time: 20 minutes
Nutrition Goldmine: With the combination
of richly colored vegetables in
ratatouille, this dish may win first prize
for nutrition power.
1
|
medium onion, chopped |
| 2 |
cloves garlic, minced |
| 1 TB |
olive oil |
| 1 |
eggplant, peeled and diced into 1˝ squares |
| 1 |
zucchini, sliced 1˝ thick |
| 1 |
summer squash, sliced 1˝ thick |
| 1 |
red sweet pepper, sliced into 1˝ lengths |
| 1 |
yellow sweet pepper, sliced into 1˝ lengths |
| 1 |
stalk celery, diced |
| 1 LB or 1½ cups |
tomatoes, diced |
| ¼ C |
kalamata olives or black olives, sliced (optional) |
| 1 C |
chicken or vegetable broth, low sodium |
| 1 t |
black pepper |
| 1 TB |
minced fresh basil, or ½ t dried basil |
| 1 TB |
minced fresh thyme, or ½ t dried thyme |
- Sauté onion and garlic in olive oil in
large skillet until onion is translucent,
3- 5 minutes. Remove and set aside.
- Spray pan with olive oil and sauté
eggplant over medium-high heat until
lightly browned, about 3 minutes.
Remove and set aside.
- Spray pan with olive oil and sauté
zucchini and summer squash over
medium-high heat until just browned
but still crunchy.
- Combine all ingredients, cover and
simmer for 20 minutes until vegetables
are tender to the fork.
Per serving: 99 calories, 3 gm protein,
16 gm carbohydrate, 4 gm fat, 1 gm
sat, 2 gm mono, 0 mg cholesterol, 4 gm
fiber, 109 mg sodium
| The seasoned cook knows that there are no
limits to the types of vegetables
that can be added. Ratatouille
is a very versatile dish and can be
prepared in advance. Make a double
batch and freeze for pasta topping
or just to have by itself. |
Broiled Salmon
Preparation time: 5 minutes
Cook time: 6 minutes
Nutrition Goldmine: Salmon is one of
the richest sources of Omega-3 fatty acids.
| 1¼ LB |
salmon fillet, cut in 6 servings |
| 1 |
lemon, small |
-
Place salmon fillets on broiling pan.
-
Broil on high for 3 minutes per side.
-
Cut lemon in half and squeeze juice
over salmon.
-
Place serving of Ratatouille on each
plate, top with salmon and serve.
Per serving: 157 calories, 23 gm protein,
0 gm carbohydrate, 6 gm fat, 1 gm sat,
2 gm mono, 49 mg cholesterol, 0 gm
fiber, 45 mg sodium
| The seasoned cook may substitute another
favorite fish for salmon. |
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