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Summer Ratatouille
This classic dish hails from Provence, a region in the south of France. Simmer lots of fresh vegetables in a splash of olive oil just long enough to bring out their natural flavors.
PREPARATION TIME: 25 min.
COOKING TIME: 35 min.
NUMBER OF SERVINGS: 4
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INGREDIENTS:
1 medium eggplant (about 1 1/2 pounds)
3/4 teaspoon salt
1 small fennel bulb
2 teaspoons olive oil
2 small yellow squash (6 ounces each), chopped
1 small onion, cut into thin wedges
2 tablespoons reduced-sodium chicken or vegetable broth
2 large garlic cloves, minced
1 can (16 ounces) no-salt-added whole tomatoes
1 tablespoon chopped fresh oregano
1 teaspoon chopped fresh rosemary, plus sprigs for garnish
1 green bell pepper, chopped
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DIRECTIONS:
1. Slice eggplant crosswise. Sprinkle on both sides with 1/2 teaspoon salt. Set on double layer of paper towels. Let stand 15 minutes. Rinse off eggplant, pat dry with paper towels, and cut into cubes.
2. Trim and chop fennel bulb.
3. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Sauté squash and onion until onion is soft, about 5 minutes. Transfer to large bowl. Add 1/2 teaspoon oil and broth to skillet. Stir in eggplant and reduce heat to medium. Cover and cook, stirring occasionally, until eggplant is tender, about 12 minutes. Add to vegetables in bowl.
4. Add remaining oil and garlic to skillet and cook 30 seconds. Stir in tomatoes, fennel, oregano, and chopped rosemary, breaking up tomatoes with spoon. Cover and simmer 5 minutes. Stir in green pepper. Cover and simmer 7 minutes longer. Return vegetables to skillet. Sprinkle with remaining salt and bring to a boil. Cook, uncovered, 3 minutes, stirring occasionally. Serve warm or at room temperature, garnished with sprigs of rosemary.
5. Divide into 4 portions. One serving equals approximately one cup (baseball).
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Nutrition Per Serving:
Per serving: Calories 130, fat 3 g, saturated fat 0 g, cholesterol 0 mg, sodium 340 mg, carbohydrates 25 g, fiber 8 g, protein 4 g, calcium 100 mg
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Tips:
Cook's Clue
Eggplant is very porous and absorbs like a sponge, so it typically cooks in plenty of oil. To slash fat, cook the eggplant in a combination of chicken broth and olive oil -- a chef's trick that imparts flavor while reducing fat.
Health Hint
People living throughout the Mediterranean have a notably low occurrence of heart disease. Their diets are high in vegetables, fruits, and grains, and their main source of fat is olive oil. Olive oil contains heart-healthy monounsaturated fats, which can help reduce cholesterol levels in individuals whose diets are low in fat overall.
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