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---------- Recipe via Meal-Master (tm) v8.02
Title: FAT FREE RATATOUILLE
Categories: Lo/no-fat
Yield: 1 servings
1 lg Eggplant ( about 1.5 LB's )
1 md Zucchini ( 2" to 3" by about
10 " long ) about 3/4 lb.
1 lg Yellow crookneck squash (
About 3/4 LB's )
1 md Green pepper ( about 4" in
Diameter )
1 md 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 ts Chopped garlic
2 c Water
2 tb Each of fresh chopped
Oregano, basil, & thyme
(If using dry spice use 1/2
ts 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.
From: Joe.McKay@GSA.GOV converted to MM by Donna Webster
donna@webster.post.demon.co.uk Submitted By DONNA@WEBSTER.DEMON.CO.UK On
FRI, 03 NOV 1995 163145 GMT
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TVP is a registered trademark of Archer-Daniels-Midland Company.