Ratatouille is a classic vegetable dish from the Provence region of France. Our Creole-inspired version includes red kidney beans and whole-grain penne to add protein and fiber.
Creole Red Bean Ratatouille
Calories280 Per Serving
Protein15g Per Serving
Fiber10g Per Serving
|Total Fat||7 g|
|Saturated Fat||2 g|
|Trans Fat||0 g|
|Polyunsaturated Fat||1 g|
|Monounsaturated Fat||3 g|
|Total Carbohydrate||41 g|
|Dietary Fiber||10 g|
2 starch, 2 vegetable, 1 medium-fat meat
4 oz dried, whole-grain penne pasta
1 Tbsp olive oil (extra virgin preferred, divided use)
1 medium onion (chopped)
1 medium green bell pepper (chopped)
2 medium garlic cloves (minced)
4 medium tomatoes (chopped)
1 cup frozen, cut okra
1/2 no-salt-added 15.5-oz can kidney beans (rinsed, drained)
3 medium dried bay leaves
1 tsp dried oregano (crumbled)
1/2 tsp dried thyme (crumbled)
1/8-1/4 tsp crushed red pepper flakes
1/4 cup chopped, fresh parsley
1/2 tsp salt
2 oz shredded, low-fat mozzarella cheese
2 Tbsp shredded, or, grated Parmesan cheese
Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3-4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves.
Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.
Tip: Serving size 1 cup ratatouille and 1/2 cup pasta
Diabetes & Heart Healthy Cookbook, 2nd edition
The American Heart Association has developed tasty and heart-healthy recipes that meet its dietary recommendations. These recipes are also designed to be consistent with the American Diabetes Association dietary guidelines and will introduce variety into meal plans for anybody looking to eat a more healthful diet.
This recipe is reprinted with permission from Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and American Heart Association. Published by the American Diabetes Association. Available from booksellers everywhere.