Wednesday, June 22, 2011

Speedy Low Fat Ratatouille

The low fat mid-week mission continues with this Speedy Low Fat Ratatouille. There are no rules really to a ratatouille, its basically some Mediterranean vegetables in a tomato based stew, typically peppers, courgettes, aubergines, onion, and tomatoes. But if you don’t have all of these ingredients they can survive without something, and they can always take something on else as well i.e. mushrooms, broccoli etc.

This recipes is high in fibre and vitamin C and its very low in fat. It can be used as a side dish, or as a main course, perhaps with some pasta or potatoes. Here is my quick version. It can be chopped and changed to suit. This recipe is based on ratatouille as a main course for 4 persons.


  • 1 tin of chopped tomatoes
  • 1 pinch of sugar
  • Salt and Pepper
  • 1 red onion sliced
  • 1 red pepper, chopped roughly
  • 1 yellow pepper, chopped roughly
  • 1 courgette, chopped roughly
  • 1 aubergine, cut into cubes
  • 10 mushrooms, quartered
  • 2 cloves of chopped garlic
  • ½ a deseeded red chilli
  • 1 tsp olive oil
  • 1 tbsp dried oregano
  • 5-6 black olives (optional)
  • 1 large handful torn basil
  • ½ tbsp of balsamic vinegar

    1. In a large saucepan/wok, heat the oil and fry the garlic, chilli and onion
    2. Add the rest of the vegetables and the dried herbs
    3. Sauté for a couple of minutes, then add the tinned tomatoes, sugar, and balsamic vinegar
    4. Fill the empty can of tomatoes half way with water and rinse the extra bits of tomato stuck to the tin and add to the mixture
    5. Simmer the mixture for 15 minutes or until the sauce has thickened
    6. To finish, rip the basil leaves into the mixture

For a very low fat meal, I’m serving the ratatouille with a small baked potato and a piece of smoked colely baked in foil in the oven. With the leftovers, this can be used to make Ratatouille Pasta Bake adding asparagus or green beans to the pasta in the last four minutes of boiling, a very handy dinner to make when pressed for time.

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