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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Aug. 27, 2013

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Cooked tomatoes contain higher amounts of lycopene than raw tomatoes. Lycopene is a powerful antioxidant proven to help fight degenerative diseases. Learn more about how lycopene in tomatoes is a powerful tool in cancer prevention!

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Pair this veggie packed dish with a side of brown rice or quinoa to make it a Power Plate-approved meal! Check out this video to learn more about the importance of grains in a healthy diet.

Ratatouille

ratatouille

This dish is perfect for the end of summer and beginning of fall months when all of the vegetables you need are in season and can be found at your local farmers market!

Makes 10 1-cup servings

Ingredients

1/2 cup water
2 onions, chopped
3 garlic cloves, minced
1 large eggplant, diced
2 pounds tomatoes, peeled, seeded, and chopped, or 1 15-ounce can crushed tomatoes
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
1 bell pepper, seeded and diced
2 medium zucchini, sliced

Directions

Heat the water in a large pot and add onions and garlic. Cook over medium heat, stirring often, until onions are soft, about 5 minutes.

Stir in eggplant, tomatoes, basil, oregano, thyme, salt, and black pepper. Cover and simmer, stirring frequently, until eggplant is just tender when pierced with a fork, about 15 minutes.

Stir in bell pepper and zucchini. Cover and cook until tender, about 5 minutes.

Per Serving: 47 calories; 0.3 g fat; 0.1 g saturated fat; 5.3% calories from fat; 0 mg cholesterol; 1.5 g protein; 11.4 g carbohydrates; 5.2 g sugar; 2.8 g fiber; 124 mg sodium; 21 mg calcium; 0.7 mg iron; 19.5 mg vitamin C; 293 mcg Beta Carotene; 0.5 mg vitamin E

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org