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Sports Nutrition
Recipe of the month: Spring Ratatouille
February 24, 2017

Every month our chef is whipping up a new feature meal in our Game Changers Bistro. Stop by to try it out OR make it at home with tips from our Fortius dietitians.

Ingredients

4 servings

  • 300gm or 1 ½ medium zucchini, diced
  • 300gm or 1 ½ medium yellow zucchini, diced
  • 300gm or ½ diced eggplant
  • 2 cloves minced garlic
  • Pinch of chili powder
  • 150 gm or 1 large julienned red pepper, seeds out
  • 150 gm or 1 medium julienned red onion
  • 2 tbsp extra virgin olive oil
  • 2 tbsp tomato paste
  • 2 tbsp minced fresh herbs (parsley, basil, chives)
  • 75 ml (~3floz) unsalted vegetable or chicken broth
  • ½ tsp sea salt or to taste
  • black pepper and lemon juice to taste

Directions:

  1. Sauté peppers, onions, and garlic in olive oil until very tender
  2. In same pan, sauté tomato paste and chili powder until lightly browned
  3. Add zucchini, yellow zucchini, eggplant, chicken broth, salt, pepper, and broth
  4. Cook vegetables until tender
  5. Season to taste with black pepper and lemon juice
  6. Garnish with fresh herbs
  7. Serve over rice with grilled meats or tofu

Nutrition Facts

1 serving (with 1/2 cup of brown rice and 4oz chicken breast)

Total kcal: 440kcal

  • Fat: 13g
  • Carbs: 40g
  • Protein: 43g
  • Sodium: 430mg
  • Fiber: 7g

Tips from your Dietitian:

A fresh colourful dish packed with a variety of mediterranean vegetables. It provides a great source of antioxidants to help support your immune function during the cold and flu season.

Learn more about our sport nutrition dietitians and book your appointment today!