Ratatouille Stew with Feta - Eggplant is fascinating

February 13, 2015

Well, I would have to say that the Ratatouille A Gratin I made last week is my favorite, but this one comes a close second. I'm really sorry I miss out on eggplant growing up. I had no idea it could be so good. I'm really enjoying the way GTLF prepares it. I do have to admit that I've been buying eggplant sandwiches at different places and I've found that most restaurants will deep fry the eggplant, which of course undermines all my weight loss efforts and doesn't really add anything to the flavor. Be brave. Try one of these eggplant recipes and you'll be amazed by how delicious it can be.

Ratatouille Stew with Feta

GTLF: Hearty Soups and Stews p 94

Serves 4, working time 25 min., total time 40 min.

1 tsp olive oil

1 red onion, coarsely chopped

1 green bell pepper, cut into 3/4 in. squares

1 eggplant (1 pound), cut into 3/4 in. cubes

1 zucchini, cut into 3/4 in. cubes

4 cloves garlic, thinly sliced

1/2 pound small mushrooms, quartered

1/2 C reduced sodium chicken broth, de fatted

14 1/2 oz. can no salt added stewed tomatoes

2 tablespoons no salt added tomato paste

1 tsp red wine vinegar

1 tsp dried tarragon

1 tsp dried basil

3/4 tsp salt

1/4 tsp black pepper

3/4 C crumbled feta cheese (3 oz)

4 oz. French bread, cut into 1/2 in. slices and toasted

1. In a nonstick Dutch oven or flameproof casserole, heat the oil until hot but not smoking over medium heat. Add the onion and bell pepper and cook until softened, about 4 min. Add the eggplant, zucchini, and garlic. Cover and cook, stirring occasionally, for 10 min.

2. Add the mushrooms, broth, tomatoes, tomato paste, vinegar, tarragon, basil, salt and black pepper. Simmer, covered, until the begetables are crisp-tender, about 6 min. Spoon the stew onto 4 plates, top with the feta cheese, and serve with the toast.

Nutritional Information: 7 g fat, 259 calories, 3.6 g sat. fat, 42 g carbohydrate, 11 g protein, 19 mg cholesterol, 940 mg sodium.

Tips: 

1. I used a wok because it was what I had that was big enough for this stew.  I don't know what the difference with the pots really has to do with the dish.  This might be a no-brainer for many, but for me, it took some time. 

2. GTLF suggests that if you want to change this dish up a bit you can use different kinds of cheese... blue cheeses are great to try instead.

3. Little by little I'm seeing the low fat tricks.  Here the authors use broth in place of so much olive oil.  I found it delicious.