Fragrant ratatouille
A deliciously healthy supper that’s great
served with crusty bread.
Serves 4 Easy/Prepare Ahead; Preparation:
20 minutes; Cook: 40 minutes
Ingredients
·
6tbsp olive oil
·
2 large aubergines, cut into 2.5cm (1in) chunks
·
4 small courgettes, sliced into 2.5cm (1in)
chunks
·
1 red and 1 yellow pepper, deseeded and cut into
4cm (1½in) chunks
·
2 small red onions, thinly sliced
·
3 garlic cloves, thinly sliced
·
1/2tsp coriander seeds, crushed 1tbsp red wine
vinegar
·
1tbsp red wine vinegar
·
8 large, ripe tomatoes, peeled, seeds removes
and roughly chopped
·
1 small bunch basil, roughly torn
1.
Heat 2tbsp of the oil in a large casserole.
Brown the aubergines well on all sides and remove to a plate. Heat a little
more oil in the pan, brown the courgettes and remove to a plate. Add the
peppers to the pan and cook for 5 minutes until soft, then remove to a plate.
2.
Add the remaining oil to the pan and cook the
onions for 10 minutes until soft and golden. Add the garlic and cook for a
further minute. Ass the crushed coriander seeds and vinegar, then tip in the
tomatoes and half the basil. Add the aubergines, courgettes and peppers, season
well with salt and pepper and cook for 15 to 20 minutes, until the vegetables
are soft and the tomatoes have collapsed. Season, scatter with the remaining
basil and serve. Per serving: 261 calories, 18g fat (3g saturated), 19g
carbohydrate
Make
it healthy
You can power up the health benefits of
this quick and easy supper by adding in a tin of chickpeas – a great source of
soluble fibre, which can help to lower cholesterol.
Avocado and prosciutto toasts
You can’t get simpler or tastier than these
open avocado sandwiches.
Serves 2 Easy. Preparation: 10 minutes.
Cook: 5 minutes.
Ingredients
·
2 slices sourdough bread
·
2tbsp extra virgin olive oil
·
1 avocado, peeled, stoned and sliced
·
4 slices prosciutto
·
1½tbsp balsamic glaze, eg Waitrrose
Directions
Heat a griddle pan over a high heat. Brush
the sourdough with half the oil then griddle on both sides until charred. Top
the toasts with the avocado slices and prosciutto then drizzle over the
balsamic glaze and the remaining oil. Season with black pepper to serve.
Per serving: 383 calories, 29g fat (6g
saturated), 21g carbohydrate
Make
it healthy
To lower the saturated fat content, try
grilled sardines in place of the prosciutto, adding a squeeze of lemon.
