The Low Carb Diabetic: Baked Ratatouille with Butter Bean Mash : Vibrant and Tasty

I do know many readers are vegetarian, whereas others select to eat meatless a couple of times per week. Menu plans are at all times a private selection. At present’s recipe suggestion is for ‘baked ratatouille with butter bean mash’, a vegetarian dish filled with flavour and goodness, which might be simply tailored for meat (or fish) lovers. Simply add rooster/sausages/fish and so on. of your selection!

It is a spin on the traditional French stew, this wholesome traybake is the proper selection for getting extra veggies into your weight-reduction plan. Roasting the veg permits them to develop wealthy flavours that go completely with the creamy butter bean mash. It’s good served with recent basil leaves.


Serves 4
2 courgettes (zucchini), sliced into 1cm rounds
3 peppers, de-seeded and reduce into bite-sized chunks
3 crimson onions, thickly sliced
250g salad/vine tomatoes, roughly chopped
2 tbsp olive oil
2 tbsp herbes de Provence
3 garlic cloves, unpeeled
400g tin chopped tomatoes
2 x 400g tins butter beans, drained and rinsed
10g recent basil

1. Preheat the oven to gasoline 6, 200°C, fan 180°C. Toss the courgettes (zucchini), peppers, onions and salad/vine tomatoes with 1 tbsp oil, the herbs and garlic in a big roasting dish; season. Bake for 15 minutes, then stir within the tinned tomatoes. Bake for 20-25 minutes till the veg is tender.
2. Scoop out the garlic and squeeze right into a saucepan, discarding the papery skins. Add 50ml water, 1 tbsp oil and the beans; warmth by over a low warmth for five minutes. Mash or blitz in a meals processor till thick and creamy, including a bit of extra water if wanted.
3. Divide the mash between 4 plates and spoon over the ratatouille. Tear over the basil leaves to serve.

Diet Per Serving

Fats 10g Carbohydrate 33.7g Protein 12.6g Fibre 9.8g Salt 0.4g
From authentic thought right here

Herbes de Provence (or herbs de Provence) is an fragrant mix of dried Provençal herbs and spices. It originated within the Provence area of Southern France, so it is mostly related to French delicacies.
Herbs de Provence Components
Business herbes de Provence blends often embody; Marjoram, Rosemary, Thyme, Basil, Oregano, Savoury Bay leaf.
French herbs de Provence blends don’t usually embody lavender, however the aromatic leaves are sometimes present in North American blends.
You should use the earthy mixture of herbs and spices every time and wherever you want a little bit of Provençal flavour. As an example on this Rooster Provençal recipe

~ take pleasure in your November days ~

Pricey reader, one can find a wide range of recipe concepts inside this weblog, and never all could also be appropriate for you. If you will have any meals allergy symptoms, or underlying well being points these should at all times be taken into consideration. If you’re a diabetic and undecided how sure meals might have an effect on your blood sugars, check is finest, i.e. use your meter. When you’ve got any issues about your well being, it’s at all times advisable to seek the advice of your physician or well being care group.

All the very best Jan

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