Chicken Ratatouille with Broccoli & Cauliflower

Chicken Ratatouille with Broccoli and Cauliflower

Ratatouille is a classic eggplant, tomato, and zucchini stew made with garlic and Italian herbs. Ground chicken turns it into a main dish, and red wine adds a more robust flavor.

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Yield4 Servings
Prep Time (mins)
  • Ingredients
  • Nutrition
  • 10 oz Ground chicken breast
  • 2 Egg whites
  • 2 tsps Olive oil
  • 1/4 tsp Ground black pepper - or red pepper
  • 1 cup Red wine
  • 2 cups White onion - cut into thin half moons (or red onion)
  • 3 cups Tomatoes - cubed or diced fresh or canned no-salt tomatoes
  • 4 cups Zucchini - trimmed and cut into 2-inch cubes
  • 1 Yellow bell peppers - halved, seeded, cut into 1-inch dice
  • 4 1/2 cups Eggplant, peeled - cut into 1 1/2-inch cubes
  • 1 tsp Bay leaf - 1 bay leaf, minced or pressed
  • 3 Garlic cloves - minced or pressed
  • 1/2 tsp Dried, crumbled thyme - or 3 sprigs of fresh thyme
  • 1 tsp Dried basil
  • Ground black pepper - to taste
  • 1/4 cup Basil leaves - rinsed, dried, minced fresh parsley or basil leaves
  • 1/4 cup Low-fat feta - crumbled
  • 2 (12 oz) bags Birds Eye frozen broccoli and cauliflower
  • 1/4 cup Capers - drained and minced
  • 4 tsps Dr. Sears' Zone Extra Virgin Olive Oil
  • 1 tsp Dried dill
  • 3 tbsps Fresh squeezed lemon juice - of 1 lemon
Calories 392
Total Fat 11g
Carbohydrates 39g
Fiber 12g
Protein 31g

Instructions

  1. Mix ground chicken, egg whites, olive oil and pepper in a bowl. Form into tablespoon-size balls.
  2. Add wine, onions, tomato, zucchini, bell pepper, eggplant, bay leaf, garlic, thyme, and basil to a 3 1/2- to 5-quart slow cooker.
  3. Stir, then arrange meatballs on top of vegetables.
  4. Cover and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours.
  5. About 15 minutes before serving, add 2 cups water to a 3-quart saucepan.
  6. Insert a collapsible metal steamer.
  7. Cover, bring to boil and then add frozen vegetables.
  8. Cover and steam until easily pierced with a fork, about 5 to 7 minutes.
  9. Meanwhile, combine oil, capers, dill, and lemon juice in a large bowl.
  10. Drain vegetables, add to dressing, toss to coat and divide into 4 serving bowls.
  11. Before serving, discard bay leaf, add pepper, stir and taste.
  12. Ladle into 4 large soup bowls. Garnish with parsley or basil and feta and serve with steamed, dressed vegetables.