Baked Ratatouille

Baked_ratatouille

Kristal Burton

Kristal Burton
Registered Dietitian Nutritionist

Not just a popular Disney movie, ratatouille is a delicious, hearty and nutritionally rich dish packed with phytochemicals. Delicious on its own, or served with a side of brown rice or quinoa, this recipe makes 4 servings.

Ingredients

• 1 onion, sliced thin
• 2 garlic cloves, minced
• 2 tablespoons olive oil
• 1 medium eggplant (~1 pound) cut into 1-inch pieces
• 2 small zucchini (yellow and green if possible), cut into 1-inch pieces
• 1 red bell pepper, cut into 1-inch pieces
• 1 ½ cups cherry tomatoes, cut in half
• 1 tablespoon chopped fresh thyme or ½ tsp dried thyme
• 1 tablespoon chopped fresh rosemary or ½ tsp dried ground rosemary
• 1 teaspoon salt
• ½ tsp fresh ground black pepper
• 1/8 teaspoon ground coriander
• ¼ teaspoon fennel seeds
• ½ cup shredded fresh basil leaves

1. In a 13×9” pan, combine all vegetables. Drizzle olive oil and sprinkle the seasonings evenly over the vegetables, then stir to mix completely. Bake at 375 degrees for 20 minutes. Stir mixture, then bake for an additional 20-25 minutes, or until vegetables are tender to a fork. Serve alone or with a side of quinoa or brown rice.

Nutrition information for ¼ recipe alone: 189 calories, 11 g total fat, 1 g saturated fat, 445 mg sodium, 706 mg potassium, 21 g carbohydrates, 8 g fiber, 4 g protein.


Nutrition information for ¼ recipe with ½ cup quinoa cooked with chicken stock: 404 calories, 15 g total fat, 2g saturated fat, 606 mg sodium, 1101 mg potassium, 57 g carbohydrates, 11g fiber, 14 g protein.