Date: Fri, 29 Jul 94 08:48:58 EST
From: Joe.McKay@GSA.GOV
Fat Free Ratatouille [R1]
1 large eggplant ( about 1.5 LB's )
1 medium zucchini ( 2" to 3" by about 10" long ) about 3/4 lb.
1 large yellow crookneck squash ( about 3/4 LB's )
1 medium green pepper ( about 4" in diameter )
1 medium red pepper ( about 4" in diameter )
1 - 5.5 oz. can V8 Juice ( or other vegetable type juice )
1 - 6 oz. can tomato paste
2 tsp. chopped garlic
2 cups water
2 tbs. each of fresh chopped oregano, basil, & thyme
(If using dry spice use 1/2 tsp. each)
Combine all ingredients in a large pot as you prepare them.
Peel eggplant and dice into 1/2" cubes.
Split and quarter zucchini and yellow crookneck, than dice into
1/2" pieces.
Remove tough stem and seeds for both peppers and dice into 1/2"
pieces.
Add the water, tomato paste and V8 Juice and mix well.
Add the garlic and the spices and mix again.
Heat pot on medium/high for a few minutes until just ready to
boil. Reduce heat to simmer and cover. Stir periodically to
prevent burning. Cook at least 1 hour, a long simmer enhances
the flavor.
Serve over pasta, rice, potatoes, wheat berries, lettuce, or
alone. Keeps quite well in the icebox.
NUTRITIONAL VALUE (the entire pot using the Netzer book)
Cal.=368 Gm's of Prot.=15.9 Carb.=74.6 Fat=2, Fiber=17,
Mg's of Chol.=0 Sod.=125 %CFF= 5%
OPTIONAL M**T STYLE USING TVP
1 cup TVP ( large chunk size )
1/2 cup boiling water
1/4 cup tamari
1/4 cup Mirin
Mix TVP, tamari and mirin together in a bowl. Pour boiling water
over it and mix. Let stand about 15 to 20 minutes, mixing
several times. Drain and add to the ratatouille pot about 30
minutes into the simmer.
NUTRITIONAL VALUE (the whole pot with TVP, using the Netzer book)
Cal.=605, Gm's of Prot.=75.9 Carb.=74.6 Fat=2.7, Fiber=33.5,
Mg's of Chol.=0 Sod.=170* %CFF= 4%
*NOTE:Marinade absorption not included in above values, Sod. will
be higher than shown, by how much I can not tell.
Note:Two of my carnivore friends commented on how flavorful the
CHICKEN { HA!HA! 8-) } was and wanted to know what I marinate it
in. I like it both ways and have even added the TVP the next
day.
ENJOY! -Joe McKay- (JOE.MCKAY@GSA.GOV)
kwvegan vegan