What's for dinner tonight? We have a winner from the Physicians Committee for Responsible Medicine (PCRM), who has come up with a Power Plate combination of 47-calorie ratatouille (see recipe below) plus quinoa. A Power Plate means that it contains what you need to nourish your body on a plant-based diet. You can learn more by clicking here for my exclusive interview with PCRM founder Dr. Neal Barnard. Seeking more recipes? Dr. Barnard has created a plant-based diet cookbook: "The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great" (click for details).
And now, let's cook!
Makes 10 1-cup servings
- 1/2 cup water
- 2 onions, chopped
- 3 garlic cloves, minced
- 1 large eggplant, diced
- 2 pounds tomatoes, peeled, seeded, and chopped, or 1 15-ounce can crushed tomatoes
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 bell pepper, seeded and diced
- 2 medium zucchini, sliced
Heat the water in a large pot and add onions and garlic. Cook over medium heat, stirring often, until onions are soft, about 5 minutes.
Stir in eggplant, tomatoes, basil, oregano, thyme, salt, and black pepper. Cover and simmer, stirring frequently, until eggplant is just tender when pierced with a fork, about 15 minutes.
Stir in bell pepper and zucchini. Cover and cook until tender, about 5 minutes.
Per Serving: 47 calories; 0.3 g fat; 0.1 g saturated fat; 5.3% calories from fat; 0 mg cholesterol; 1.5 g protein; 11.4 g carbohydrates; 5.2 g sugar; 2.8 g fiber; 124 mg sodium; 21 mg calcium; 0.7 mg iron; 19.5 mg vitamin C; 293 mcg Beta Carotene; 0.5 mg vitamin E
Pair it with quinoa to make it a Power Plate meal.
Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.