EIWITRIJK RECEPT · FASE 1 · DINER

Ratatouille with poached egg

Provençal vegetable stew with egg for Phase 1: low carbohydrate comfort with a generous dose of protein.

55 min totaal 4 porties 280 kcal p.p. 28 g protein

This ratatouille with poached egg brings the sunshine of Provence to your plate: aubergine, courgette and peppers simmer into a colourful vegetable stew, then the eggs gently cook in it. Vegetarian, cheerful and deliciously fragrant with thyme and oregano.

For Phase 1, this is a smart choice. The vegetables keep the carbohydrates low, whilst the eggs and low-fat quark provide a nice protein boost to keep you satisfied throughout the day. This way, the ratatouille stays completely within the boundaries of a high-protein diet, without compromising on flavour or fullness. It's comfort food that feels light but still satisfies solidly.

Lovely with a spoonful of low-fat quark on the side and freshly ground pepper. Sprinkle fresh basil on top if you fancy a fresh, peppery finish.

Zo maak je het

  1. Gently fry the onion and garlic in olive oil.
  2. Add the aubergine, courgette and pepper and fry for 8 minutes.
  3. Stir through the tinned tomatoes with thyme and oregano and simmer for 15 minutes.
  4. Make small wells in the stew and crack an egg into each one.
  5. Cover with a lid and let the eggs set for 6 to 8 minutes.
  6. Season to taste and serve with a spoonful of lean quark on the side.

Bewaren

Store the vegetable stew without the eggs covered in the fridge for up to 3 days and poach the eggs fresh when reheating. The stew can be frozen for up to 3 months.

Variatietips

Stir a handful of spinach through the stew at the end for extra veg. Not keen on egg? Crumble lean feta over the top instead for a different protein source.

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