Name: Ratatouille
Prep time: 25 min
Cook time: 30 min
Ingredients: 2 tbsp extra virgin olive oil; 1 red (Spanish) onion (chopped); 2 clove garlic (finely chopped); 425 g diced tomatoes (canned, no added salt); 2 zucchini (sliced); 1 eggplant (diced); 1 red capsicum (pepper) (seeded and sliced); 1 yellow capsicum (pepper) (seeded and sliced); 2 cups reduced salt vegetable stock; 2 tbsp tomato paste (no added salt); 1 tbsp fresh thyme (or ½ tsp dried); 2 tbsp fresh basil (torn); 100 g reduced fat feta cheese; sea salt and ground black pepper

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
25

COOK TIME:
30

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Ingredients

2 tbsp extra virgin olive oil
1 red (Spanish) onion chopped
2 clove garlic finely chopped
425 g diced tomatoes canned, no added salt
2 zucchini sliced
1 eggplant diced
1 red capsicum (pepper) seeded and sliced
1 yellow capsicum (pepper) seeded and sliced
2 cups reduced salt vegetable stock
2 tbsp tomato paste no added salt
1 tbsp fresh thyme or ½ tsp dried
2 tbsp fresh basil torn
100 g reduced fat feta cheese
sea salt and ground black pepper

Method

Heat 1 tablespoon of olive oil in a large non-stick casserole pot. Add eggplant and cook on medium heat for 5 minutes. Set aside.
Add the other 1 Tablespoon olive oil to the casserole pot. Add onion and cook for 2 minutes. Next add the capsicum and zucchini and cook for 5 minutes.
Return the eggplant to the pot along with the tomatoes, garlic, vegetable stock, tomato paste, pepper and thyme.
Reduce heat to low and simmer covered for 15 minutes, stirring occasionally. Ratatouille consistency should be thick and tender.
Stir in torn basil leaves and sprinkle crumbled feta. Serve.

Notes

Serving suggestions:

Replace feta with 100g of lean grilled protein e.g., fish, steak, chicken or tofu.
Make 2 batches and freeze into portions for ready-made vegetables
Take leftovers for lunch. Stir through a can of tuna for a quick, tasty protein rich meal.

Recipe courtesy of Rebecca McPhee, Accredited Practising Dietitian (APD).

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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