Chicken Ratatouille
(or Red Bean) Recipe Gluten-free, dairy-free (casein-free), hypotoxic and vegan
By: Cuisine l'Angélique
PORTIONS : 6
ORGANIC INGREDIENTS
- 65 g (1/3 cup) olive oil
- 1 large yellow onion, halved and thinly sliced
- 30 ml (2 tbsp) dried basil
- 15 ml (1 tbsp) dried oregano
- 4 garlic cloves, pressed or minced
- 1 red pepper and 1 yellow pepper, cut into large cubes
- 300g eggplant, unpeeled, cubed
- 2 large red tomatoes, cubed
- 2 zucchinis, halved lengthwise and sliced 1.5 cm (1/2 inch)
- 5 ml (1 tsp) salt
- 1 ml (1/4 tsp) pepper
- 680 g (1 1/2 lbs) cooked chicken breasts, cubed or 375 ml (1 1/2 cups) red beans cooked for the vegan version.
PREPARATION
- In a large saucepan, heat oil. Brown onion and herbs over low heat for 10 minutes, stirring frequently. Add garlic and fry for another 2 minutes.
- Then add the peppers and fry for 10 minutes, stirring frequently.
- Add eggplant, tomatoes, zucchini, salt and pepper. Cover and bring to a boil over medium-high heat, stirring frequently. As soon as the mixture comes to a boil, remove the lid and continue cooking over medium-low heat for 25 to 30 minutes or until the zucchini are tender. Make sure the mixture is still simmering while cooking; if necessary, increase the cooking heat a little.
- When the ratatouille is ready, add the cooked chicken breasts (or red beans) and mix well.
- Adjust seasoning, to taste, and serve.
Basil and oregano perfectly enhance this colorful and nutritious ratatouille!
NUTRITION FACTS
460 CaloriesPer portion 320 g
- 45 %Fat: 29 g
- Saturated 5 g
26 %Trans 0 g - Polyunsaturated: 5 g
- Omega-6: 4,5 g
- Omega-3: 0,2 g
- Monounsaturated: 15 g
- Cholesterol: 45 mg
- 43 %Sodium: 1030 mg
- 10 %Carbohydrate: 31 g
- 20 %Fibres: 5 g
- Sugars: 6 g
- Protein: 19 g
- 25 %Vitamin A
- 130 %Vitamin C
- 8 %Calcium
- 20 %Fer