Chicken ratatouille
This is a variation on a classic dish from the south of France, evocative of sunny Mediterranean meals. In summer, when tomatoes are cheap, fragrant and more likely to be sun-ripened, you can use fresh ones instead of canned for a more authentic flavour.
Preparation: 10 minutes, cooking: 45 minutes, serves 2.
Per serving: 272 kcal, 44g protein, 15g carbs and 4g fat.
Ingredients:
250ml (8fl oz ) chicken stock or LighterLife Savoury Stock; one onion, chopped; two garlic cloves, crushed; two 125g (4 and a half oz ) boneless chicken breasts, skinned and cut into strips; one red pepper, deseeded and cut into strips; one courgette, sliced; one aubergine, cut into 2.5cm (1in ) cubes; one 400g (14oz ) can chopped tomatoes; two tablespoons of tomato purée; pinch of sugar; two tablespoons of chopped basil and freshly ground black pepper.
Method:
Add a few spoonfuls of stock to a heavy-based frying pan and place over a low heat. When the pan is hot, add the onion and garlic and cook gently for about 10 minutes, until the onion is softened and golden.
Add the chicken strips, red pepper, courgette and aubergine and continue cooking, adding a little more stock if necessary, until they begin to brown.
Pour in the remaining stock, and stir in the tomatoes, tomato purée, sugar and basil. Cover the pan and simmer gently for 15 minutes. Stir well and then simmer, uncovered, for a further 15 minutes, until the sauce thickens and all the liquid is absorbed. Season with black pepper.
Serve the ratatouille hot with thin French beans or steamed green vegetables and plain boiled rice.
Tip
For the classic vegetarian version, just leave out the chicken and serve with rice as above, or use as a sauce for pasta, topped with grated Parmesan cheese. This also tastes good as an accompaniment to cottage cheese. You could also substitute Quorn pieces for the chicken. Or you can eat the ratatouille cold, if preferred, with a crisp green or mixed salad. Let it cool thoroughly after cooking, and then transfer to a sealed container and refrigerate until you are ready to eat.
Contact your local LighterLife advisor: Margaret Fahy, Innovation House, Chapel Lane, Claremorris on 094 937 7885 or 087 141 1145.
