Thanks to a new Disney movie, Americans now know how to pronounce the French word ratatouille (if you haven#'t heard, it is #(rat-a-too-ee).
The translation is #“stirred, chunky stew.” The ingredients in the stew can vary but one ingredient all recipes for ratatouille have in common is eggplant.
Health benefits
Eggplant is high in fiber, potassium, and copper and also is a good source of several B vitamins.
It contains antioxidants with anti-cancer and anti-viral activity. As with almost all vegetables, eggplant is low sodium, fat free and low calorie (only 25 calories in one cup).
How to select and store
An eggplant should be firm and have a smooth, shiny skin. A small to medium size (3-6 inch diameter) eggplant tends to be sweeter and more tender than a larger one. It should be stored uncut and unwashed in a plastic bag in the refrigerator and cooked within four days of purchase. Eggplants bruise easily so handle gently.
How to prepare
Wash and cut off the ends of the eggplant. A small eggplant does not need to be peeled before cooking. (The skin is high in antioxidants). A large one should be peeled.
One of the substances that has antioxidant activity also contributes to the slightly bitter taste and the tendency for cut eggplant to brown quickly.
To reduce the bitter taste and draw out excess moisture, eggplant can be sliced, sprinkled with salt and allowed to #“sweat#” for about 30 minutes. Rinse with water to remove the salt on the surface before cooking.
Cooking suggestions
Eggplant has a meaty texture which makes it a good choice for vegetarian meals.
Because it tends to absorb large amounts of oil or fat when fried, it is recommended that eggplant be baked, stewed or grilled. Always cook until fork tender to avoid a chewy texture.
Serving suggestions
€ Vegetables stews, such as ratatouille
€ Stuffed with meat filling, rice or seasoned bread crumbs
€ Casseroles
€ Lasagna (eggplant can be cut in 1/2-inch slices and used instead of lasagna noodles)
€ Eggplant Parmesan (instead of frying, spray breaded eggplant slices with cooking spray and bake in a 425 degree F oven until browned)
€ Slice, brush with oil or Italian dressing and grill
Fresh eggplants are now available locally. For a Ratatouille celebration, come to the Cooperative Extension table at the Auburn Farmers Market Thursday, Aug. 9, and bring the children.
See www.cce.cornell.edu/cayuga for more nutrition information and easy recipes.
Christine Gutelius, MA,RD,CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.
Ratatouille
Makes 8 servings
8 ounces macaroni or brown rice
1 tablespoon oil
1 medium onion
3 garlic cloves or 3 teaspoons minced garlic
1 medium eggplant (about 1 pound)
2 medium zucchini (about 1 pound)
1 medium green pepper
2 pounds tomatoes, washed and peeled or 1 can (28 ounces) diced tomatoes
1 tablespoon fresh basil or 1 teaspoon dried basil
1 tablespoon fresh parsley or 1 teaspoon dried parsley
Wash and chop vegetables (eggplant may be peeled, if desired). Cook macaroni or rice according to directions. While macaroni or rice is cooking, heat oil in large skillet or saucepan with cover. Saute onion and garlic in oil over medium heat for 2 minutes. Add remaining ingredients, cover and simmer on low heat for 20-30 minutes or until vegetables are tender. Serve hot over cooked macaroni or rice.
Health benefits
Eggplant is high in fiber, potassium, and copper and also is a good source of several B vitamins.
It contains antioxidants with anti-cancer and anti-viral activity. As with almost all vegetables, eggplant is low sodium, fat free and low calorie (only 25 calories in one cup).
How to select and store
An eggplant should be firm and have a smooth, shiny skin. A small to medium size (3-6 inch diameter) eggplant tends to be sweeter and more tender than a larger one. It should be stored uncut and unwashed in a plastic bag in the refrigerator and cooked within four days of purchase. Eggplants bruise easily so handle gently.
How to prepare
Wash and cut off the ends of the eggplant. A small eggplant does not need to be peeled before cooking. (The skin is high in antioxidants). A large one should be peeled.
One of the substances that has antioxidant activity also contributes to the slightly bitter taste and the tendency for cut eggplant to brown quickly.
To reduce the bitter taste and draw out excess moisture, eggplant can be sliced, sprinkled with salt and allowed to #“sweat#” for about 30 minutes. Rinse with water to remove the salt on the surface before cooking.
Cooking suggestions
Eggplant has a meaty texture which makes it a good choice for vegetarian meals.
Because it tends to absorb large amounts of oil or fat when fried, it is recommended that eggplant be baked, stewed or grilled. Always cook until fork tender to avoid a chewy texture.
Serving suggestions
€ Vegetables stews, such as ratatouille
€ Stuffed with meat filling, rice or seasoned bread crumbs
€ Casseroles
€ Lasagna (eggplant can be cut in 1/2-inch slices and used instead of lasagna noodles)
€ Eggplant Parmesan (instead of frying, spray breaded eggplant slices with cooking spray and bake in a 425 degree F oven until browned)
€ Slice, brush with oil or Italian dressing and grill
Fresh eggplants are now available locally. For a Ratatouille celebration, come to the Cooperative Extension table at the Auburn Farmers Market Thursday, Aug. 9, and bring the children.
See www.cce.cornell.edu/cayuga for more nutrition information and easy recipes.
Christine Gutelius, MA,RD,CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.
Ratatouille
Makes 8 servings
8 ounces macaroni or brown rice
1 tablespoon oil
1 medium onion
3 garlic cloves or 3 teaspoons minced garlic
1 medium eggplant (about 1 pound)
2 medium zucchini (about 1 pound)
1 medium green pepper
2 pounds tomatoes, washed and peeled or 1 can (28 ounces) diced tomatoes
1 tablespoon fresh basil or 1 teaspoon dried basil
1 tablespoon fresh parsley or 1 teaspoon dried parsley
Wash and chop vegetables (eggplant may be peeled, if desired). Cook macaroni or rice according to directions. While macaroni or rice is cooking, heat oil in large skillet or saucepan with cover. Saute onion and garlic in oil over medium heat for 2 minutes. Add remaining ingredients, cover and simmer on low heat for 20-30 minutes or until vegetables are tender. Serve hot over cooked macaroni or rice.
The Citizens' Say
There are No comments posted.