• 2 Tbsp (30 mL) canola oil
• 1 medium onion, chopped
• 1 clove garlic, crushed
• 1 medium eggplant, large-diced
• 1 red pepper, chopped coarsely
• 3 cups (750 mL) tomatoes, chopped
• 2 small zucchini, halved and sliced
• 1 tsp (5 mL) ground thyme
• 2 Tbsp (30 mL) tomato paste
• 1 tsp (5 mL) ground oregano
• 1 tsp (5 mL) dried basil
• 1 tsp (5 mL) granulated sugar
• 1/2 tsp (2 mL) salt
In large skillet, heat canola oil over moderate heat.
Add onion and garlic, sauté until tender, about 3 minutes. Add eggplant, red pepper, tomatoes and zucchini; sauté about 3 more minutes. Stir in thyme, tomato paste, oregano, basil, sugar and salt. Simmer until vegetables are tender-crisp, about 15 minutes. Serve with crusty whole grain breads or over choice of whole wheat pasta or rice.
Yield: 6 servings.
Serving size: 1 cup (250 mL) each.
Source: www.canolainfo.org
Nutritional Analysis:
Per 1 cup (250 mL) serving
Calories 110
Total Fat 5 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 210 mg
Carbohydrates 16 g
Fiber 6 g
Protein 3 g
RATAOUILLE ÉCLAIR
• 2 c. à table (30 mL) d’huile de canola
• 1 gousse d’ail, émincée
• 1 oignon moyen, coupé fin
• 1 aubergine moyenne, pelée et coupée en gros dés
• 1 poivron rouge, coupé grossièrement
• 3 tasses (750 mL) de tomates, coupées
• 2 petites courgettes, coupées en 2 et tranchées
• 1 c. à thé (5 mL) de thym moulu
• 2 c. à table (30 mL) de pâte de tomates
• 1 c. à thé (5 mL) d’origan moulu
• 1 c. à thé (5 mL) basilic
• 1 c. à thé (5 mL) de sucre granulé
• 1/2 c. à thé (2 mL) de sel
Dans une grande casserole, faire chauffer l’huile de canola à feu moyen; ensuite, y faire sauter l’oignon et l’ail pendant 3 minutes, jusqu’à ce qu’ils soient tendres.
Ajouter les légumes et les faire sauter quelques minutes. Ajouter le reste des ingrédients. Laisser mijoter pendant environ 15 minutes ou jusqu’à ce que les légumes soient tendres et croustillants.
On peut servir cette ratatouille sur des pâtes de blé entier, sur un lit de quinoa ou d’orge à cuisson rapide.
Rendement : 4 portions 1 tasse (250 mL) équivaut à 1 portion.
Source: www.canolainfo.org
Analyse nutritionnelle:
par portion
Calories 110
Lipides 5 g
Gras saturés 0 g
Cholestérol 0 mg
Sodium 210 mg
Glucides 16 g
Fibres 6 g
Protéines 3 g
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