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• 2 tablespoons olive or vegetable oil• 1 cup chopped bell peppers• 1 cup chopped zucchini• 1 cup chopped onion• 1 cup diced eggplant, skin on• 3 garlic cloves, finely minced• 1 cup canned pasta sauce (tomato
based)• ½ cup water• 2-3 tablespoons fresh or ½ tablespoon
dried basil• ½ teaspoon black pepper
NOTE: This recipe can easily be doubled or tripled.
1. Sauté chopped bell peppers, zucchini, onion, eggplant and garlic in oil until tender, about 15 minutes.
2. Add the pasta sauce, water, basil, and pepper.
3. Simmer until vegetables are tender, stirring from time to time.
OPTION: Yellow squash can also be used in this recipe.
MAKES 8 SERVINGSServing Size: ½ cupCost Per Recipe: $4.10Cost Per Serving: 52 cents
SOURCE: Jackie Walters, Extension Specialist, University of KentuckyCooperative Extension Service
NUTRITION FACTS PER SERVING: 60 calories; 3.0 g total fat; 0.5 g saturated fat; 0 g trans fat; 0 mg cholesterol; 85 mg sodium; 7 g carbohydrate; 1 g fiber; 1 g protein; 8% Daily Value of vitamin A; 35% Daily Value of vitamin C; 2% Daily Value of calcium; 4% Daily Value of iron
Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
SEPTEMBER RECIPE • 2010 FOOD AND NUTRITION CALENDAR
QUICK RATATOUILLE
• Cabbage• Grapes• Pears
BEST BUYS
Know the uses of different varieties of produce. This will allow you to choose the best quality and least expensive fruits and vegetables for your purposes.
TIP
• Grilled chicken breast• Quick Ratatouille• Seasoned whole grain rice• Pears and cottage cheese• Low-fat milk
MAKE IT A MEAL
• 1 bell pepper
• 1 small zucchini
• 1 medium onion
• 1 eggplant (need 1 cup, diced)
• Garlic (need 3 cloves)
• Canned pasta sauce (need 1 cup)
• Basil (need 2-3 tablespoons fresh or ½ tablespoon dried)
GROCERY LIST