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Fat Free Ratatouille

ratatouille-2 recipe from FatFree Date: Fri, 29 Jul 94 08:48:58 EST From: [email protected] 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:T

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