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Creole Red Bean Ratatouille

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Diabetes and Heart Cookbook
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Creole Red Bean Ratatouille

Nutrition Facts

Creole Red Bean Ratatouille

CaloriesCalories

280 Per Serving

ProteinProtein

15g Per Serving

FiberFiber

10g Per Serving
×
Calories 280
Total Fat 7 g
Saturated Fat 2 g
Trans Fat 0 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 3 g
Cholesterol 5 mg
Sodium 370 mg
Total Carbohydrate 41 g
Dietary Fiber 10 g
Sugars 7 g
Protein 15 g

Dietary Exchanges
2 starch, 2 vegetable, 1 medium-fat meat

Ingredients

Servings   4  

  • 4 ounces dried, whole-grain penne pasta
  • 1 tablespoon olive oil (extra virgin preferred, divided use)
  • 1 medium onion (chopped)
  • 1 medium green bell pepper (chopped)
  • 2 medium garlic cloves (minced)
  • 4 medium tomatoes (chopped)
  • 1 cup frozen, cut okra
  • 1/2 no-salt-added 15.5-oz can kidney beans (rinsed, drained)
  • 3 medium dried bay leaves
  • 1 teaspoon dried oregano (crumbled)
  • 1/2 teaspoon dried thyme (crumbled)
  • 1/8-1/4 teaspoon crushed red pepper flakes
  • 1/4 cup chopped, fresh parsley
  • 1/2 teaspoon salt
  • 2 ounces shredded, low-fat mozzarella cheese
  • 2 tablespoon shredded, or, grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
  2. Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3-4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves.
  3. Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.

Tip: Serving size 1 cup ratatouille and 1/2 cup pasta
This recipe is reprinted with permission from Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and American Heart Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Nutrition Facts

Creole Red Bean Ratatouille

CaloriesCalories

280 Per Serving

ProteinProtein

15g Per Serving

FiberFiber

10g Per Serving
×
Calories 280
Total Fat 7 g
Saturated Fat 2 g
Trans Fat 0 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 3 g
Cholesterol 5 mg
Sodium 370 mg
Total Carbohydrate 41 g
Dietary Fiber 10 g
Sugars 7 g
Protein 15 g

Dietary Exchanges
2 starch, 2 vegetable, 1 medium-fat meat

Ingredients

Servings   4  

  • 4 ounces dried, whole-grain penne pasta
  • 1 tablespoon olive oil (extra virgin preferred, divided use)
  • 1 medium onion (chopped)
  • 1 medium green bell pepper (chopped)
  • 2 medium garlic cloves (minced)
  • 4 medium tomatoes (chopped)
  • 1 cup frozen, cut okra
  • 1/2 no-salt-added 15.5-oz can kidney beans (rinsed, drained)
  • 3 medium dried bay leaves
  • 1 teaspoon dried oregano (crumbled)
  • 1/2 teaspoon dried thyme (crumbled)
  • 1/8-1/4 teaspoon crushed red pepper flakes
  • 1/4 cup chopped, fresh parsley
  • 1/2 teaspoon salt
  • 2 ounces shredded, low-fat mozzarella cheese
  • 2 tablespoon shredded, or, grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
  2. Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3-4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves.
  3. Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.

Tip: Serving size 1 cup ratatouille and 1/2 cup pasta
This recipe is reprinted with permission from Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and American Heart Association. Published by the American Diabetes Association. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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