Lean red meat and lots of vegies pack this plate with colour, flavour and nutrients.
Ingredients
- 2 teaspoons olive oil
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 1 eggplant, trimmed, cut into 2cm pieces
- 2 zucchini, trimmed, cut into 2cm pieces
- 1 red capsicum, halved, deseeded, cut into 2cm pieces
- 1 yellow capsicum, halved, deseeded, cut into 2cm pieces
- 1 x 400g can no-added-salt chopped tomatoes
- 125ml (1/2 cup) water
- Olive oil spray
- 4 (125g each) veal cutlets, excess fat trimmed
- Fresh continental parsley leaves, to serve
Method
- Step 1Heat the olive oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, for 5 minutesor until soft. Add the garlic and cook, stirring, for 1 minute or until aromatic.
- Step 2Add the eggplant and cook, stirring occasionally, for 3 minutes or until the eggplant just starts to soften. Stir in the zucchini, combined capsicum, tomato and water. Bring to the boil. Reduce heat to low and cook, partially covered, stirring occasionally, for 15 minutes or until tender. Taste and season with pepper.
- Step 3Meanwhile, heat a chargrill or large non-stick frying pan over high heat. Spray lightly with olive oil spray. Add the veal to the pan and cook for 2-3 minutes each side for medium or until cooked to your liking. Transfer to a plate and cover loosely with foil. Set aside for 2-3 minutes to rest.
- Step 4Divide the ratatouille and veal among serving plates. Top with parsley to serve.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
- Paleo
Nutrition
962 kj
Energy
8g
Fat Total
3g
Saturated Fat
4g
Fibre
30g
Protein
10mg
Cholesterol
177.24mg
Sodium
7g
Carbs (sugar)
7g
Carbs (total)
All nutrition values are per serve
- Author: Chrissy Freer
- Image credit: Robert Reichenfeld
- Publication: Australian Good Taste
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