Low Fat Ratatouille Food

RATATOUILLE

Steps:

• Cut 2 large aubergines in half lengthways. Place them on the board, cut side down, slice in half lengthways again and then across into 1.5cm chunks. Cut the ends off 4 small courgettes, then across into 1.5cm slices.
• Peel 2 red or yellow peppers from stalk to bottom. Hold upright, cut around the stalk, then cut into 3 pieces. Cut away any membrane, then chop into bite-size chunks.
• Score a small cross on the base of each of 4 large ripe tomatoes, then put them into a heatproof bowl. Pour boiling water over, leave for 20 secs, then remove. Pour the water away, replace the tomatoes and cover with cold water. Leave to cool, then peel the skin away.
• Quarter the tomatoes, scrape away the seeds with a spoon, then roughly chop the flesh.
• Set a sauté pan over medium heat and when hot, pour in 2 tbsp olive oil. Brown the aubergines for 5 mins on each side until the pieces are soft. Set them aside.
• Fry the courgettes in another tbsp oil for 5 mins, until golden on both sides. Repeat with the peppers. Don't overcook the vegetables at this stage.
• Tear up the leaves from the bunch of basil and set aside. Cook 1 thinly sliced medium onion in the pan for 5 minutes. Add 3 crushed garlic cloves and fry for a further minute. Stir in 1 tbsp red wine vinegar and 1 tsp sugar, then tip in the tomatoes and half the basil.
• Return the vegetables to the pan with some salt and pepper and cook for 5 mins. Serve with basil.

RATATOUILLE

Steps:

• Preheat oven to 350 degrees F (175 degrees C). Coat bottom and sides of a 1 1/2 quart casserole dish with 1 tablespoon olive oil.
• Heat remaining 1 tablespoon olive oil in a medium skillet over medium heat. Cook and stir garlic until lightly browned. Mix in parsley and eggplant. Cook and stir until eggplant is soft, about 10 minutes. Season with salt to taste.
• Spread eggplant mixture evenly across bottom of prepared casserole dish. Sprinkle with a few tablespoons of Parmesan cheese. Spread zucchini in an even layer over top. Lightly salt and sprinkle with a little more cheese. Continue layering in this fashion, with onion, mushrooms, bell pepper, and tomatoes, covering each layer with a sprinkling of salt and cheese.
• Bake in preheated oven for 45 minutes.

MICROWAVE RATATOUILLE

Steps:

• Toss the onion, garlic, sun-dried tomatoes, 1 tablespoon of the olive oil, 1/2 teaspoon of the thyme, 1/2 teaspoon salt and a couple grinds of pepper in a microwave-safe 9-inch pie dish. Cover with a piece of wax paper. Microwave on high (at 100 percent power) until the onions are soft and translucent, 7 minutes in an 1,100-watt oven or 10 minutes in a 700-watt oven. (When removing the wax paper, be careful to avoid the hot steam.) If the onions are still a little raw, microwave again, covered, in 30-second increments.
• While the onions cook, toss the eggplant, zucchini and yellow squash slices with 2 tablespoons of the remaining olive oil, the remaining 1/2 teaspoon thyme, 1/2 teaspoon salt and a few turns of black pepper in a large bowl. Add the plum tomato slices, and gently toss.
• Alternating vegetables, shingle slices in a circular pattern over the cooked onions in the pie dish. Sprinkle lightly with salt. Cover with wax paper. Microwave on high (at 100 percent power) until the vegetables are soft, 9 minutes in an 1,100-watt oven or 14 minutes in a 700-watt oven. If there is any resistance when you pierce the vegetables with a paring knife, microwave again, covered, in 30-second increments. Microwave, uncovered, on high (at 100 percent power) for 3 minutes in an 1,100-watt oven or 4 minutes in a 700-watt oven to evaporate excess moisture. Drizzle with the remaining tablespoon of olive oil.

RATATOUILLE

Steps:

• Preheat oven to 350 degrees. Place tomatoes and juices on a rimmed baking sheet and use your hands to break tomatoes into 3/4-inch pieces. Drizzle with 2 tablespoons oil and bake until thickened, 30 minutes, stirring every 10 minutes.
• Meanwhile, in a colander, toss eggplant with 1 1/2 teaspoons salt. Let sit 20 minutes, then squeeze out excess liquid. In a large Dutch oven or heavy pot, heat 4 tablespoons oil over medium. Add onion and cook, stirring occasionally, until translucent, 5 minutes. Add garlic and cook until onions and garlic are soft, 5 minutes. Add peppers and cook, stirring, until crisp-tender, 4 minutes. Season with salt and pepper.
• Add tomatoes, eggplant, zucchini, bay leaf, and marjoram to pot. Cook, stirring occasionally, until mixture comes to a simmer. Reduce heat to medium-low, partially cover, and cook at a gentle simmer until vegetables are tender but not mushy, 15 minutes. Season to taste with vinegar, salt, and pepper. Remove bay leaf before serving.

RATATOUILLE TART

Steps:

• Press pie dough into 9" tart pan. Press dough into pan's fluted edge, trim excess. Cover dart shell with aluminum foil and fill with dried beans or baking weights. Bake according to package instructions. Let cool 5 minutes and remove weights. (you may do this earlier in the day, and hold at room temperature til needed).
• Slice veges into 1/8" slices - a mandoline is very handy for this. Pat dry with paper towels. Sprinkle cheese and basil over bottom of tart.
• Arrange vegetables around the edge of tart shell, repeatedly overlapping 2 slices each of zucchini, yellow squash, red bell pepper, and onion. (the onion tends to fall apart - just use a generous pinch of shreds.) Arrange a smaller circle inside the first. Put onions in the center, covered by more squash.
• Drizzle the tart with olive oil. Season with salt and pepper. Bake until tart is golden brown around the edges, about 30 minutes.

LOW FAT PORK WITH RATATOUILLE SAUCE

Steps:

• For the sauce place all of the vegetables in a sauce pan and add the chopped tomatoes and the tomato puree.
• Add the dried herbs and sugar and season with salt and pepper to taste.
• Bring to the boil, cover and simmer for 20-25 minutes.
• For the chops, preheat your grill to a medium temperature.
• Trim all excess fat from the chops.
• Rub in dried herbs on both sides and season both sides with salt and pepper to taste.
• Grill the chops for 5 minutes on one side, turn over and grill for another 5-8 minutes.
• (Times might need adjusting slightly depending on the size of your chops).

30 LOW FAT VEGETARIAN RECIPES - LESS THAN 8G PER SERVING!

Steps:

• Give the bulgur a quick rinse, then add it together with salt and milk into a pot and bring to a boil. Then reduce to a simmer and let it cook for 10 minutes until the bulgur is nice and fluffy.
• Peel and mash the banana and chop the peanuts.
• Dice the mango or peach.
• Once the bulgur is ready, stir in the mashed banana.
• Now spoon into a breakfast bowl, sprinkle over some peanuts and mango/peach.
• Pour in milk to create a lovely castle moat and enjoy!

RATATOUILLE RECIPE

Steps:

• Heat the oil in a large frying pan, add the onions, garlic, aubergines and peppers, and fry for 10 mins until soft.
• Add the courgettes and fry for 5 mins. Add rest of ingredients, season, bring to a boil, then simmer for 20 mins, until tender.

RATATOUILLE

Steps:

• Heat oil in heavy large pot over medium heat. Add onions and sauté until tender, about 10 minutes. Add eggplants and garlic; sauté 5 minutes. Add zucchini and bell peppers; sauté 5 minutes. Mix in tomatoes, thyme, rosemary and bay leaf. Reduce heat to medium-low. Cover and cook until vegetables are tender and flavors have blended, stirring occasionally, about 40 minutes. Discard bay leaf; stir in basil. Season ratatouille generously with salt and pepper. Transfer to bowl. (Can be prepared 8 hours ahead. Cover and refrigerate.) Serve cold, warm or hot.

LOW-FAT RATATOUILLE

Steps:

• Preheat a grill or broiler. Grill or broil the eggplant slices until they are nicely browned, turning them once to brown both sides. Coarsely chop the eggplant and set it aside.
• Heat one tablespoon of oil in a heavy skillet. Add the onion, red pepper and garlic and saute over low heat until these vegetables are tender. Add the zucchini and tomatoes, increase the heat to medium-high and continue cooking the mixture, stirring it from time to time, until the zucchini has wilted. Stir in the diced eggplant.
• Add the thyme, basil, salt and pepper and vinegar. Cook a few minutes longer until the ingredients are nicely combined. At this point additional olive oil can be added to taste.
• Serve the ratatouille hot or at room temperature.