Pumpkin Artichoke Ratatouille Pork


Since the summer is winding down, I thought it would be nice to do a recipe that featured some the great vegetables the we have this time of year. I found this recipe for Artichoke Ratatouille Chicken from Judy Armstrong at Taste of Home and it was a near perfect fit. This recipe has plenty of veggies and uses chicken as its protein source. We eat a lot of chicken in our house, so I’m changing it up a bit and using pork tenderloin instead. I wasn’t too concerned about the calories in this dish because of the lean meat and plenty of veggies. Ratatouille is a French dish that is basically stewed vegetables. When eating healthy a flavorful mix of vegetables helps to keep the calories down while providing necessary nutrients and fiber. Here are the original stats:

  • 275 Calories
  • 9g Fat
  • 59mg Cholesterol
  • 732mg Sodium
  • 914mg Potassium
  • 17g Carbohydrate
  • 27g Protein
  • 30% Vitamin A
  • 170% Vitamin C
  • 10% Calcium
  • 12% Iron

The stats aren’t too bad. A little high on the sodium and low on the vitamin A. A lot of what I’m changing has to do with personal preference in vegetables. We’re not fond of eggplant, which is found in many recipes. Here’s what I changed:

  • Swapped the chicken for pork tenderloin
  • I replaced the eggplant with zucchini
  • I replaced the canned artichokes with frozen to reduce the sodium.
  • I replaced the tomato with pumpkin puree
  • Added two carrots to increase the vitamin A
  • Increased the servings from 6 to 7 to make room for a carbohydrate.

I think this will turn out great. I definitely wasn’t disappointed by the results. Here are the final stats:

  • 238 Calories
  • 8g Fat
  • 55mg Cholesterol
  • 366mg Sodium
  • 626mg Potassium
  • 13g Carbohydrate
  • 24g Protein
  • 128% Vitamin A
  • 143% Vitamin C
  • 10% Calcium
  • 10% Iron

Here is the final recipe:


Pumpkin Artichoke Ratatouille Pork

Serves 7

  • 1 pound zucchini
  • 1 medium sweet yellow pepper
  • 1 medium sweet red pepper
  • 1 medium onion
  • 14 ounces frozen artichoke hearts, thawed
  • 2 tablespoons minced fresh thyme
  • 2 tablespoons capers, drained
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon Creole seasoning, divided
  • 1-1/2 pounds pork tenderloin, cut into bite sized pieces
  • 1 cup white wine or chicken broth
  • 1/4 cup grated Asiago cheese
  • 15 ounce can pumpkin puree
  1. Preheat oven to 350°. Cut zucchini, peppers and onion into 3/4-in. pieces; transfer to a large bowl. Stir in artichoke hearts, pumpkin, thyme, capers, oil, garlic and 1/2 teaspoon Creole seasoning.
  2. Sprinkle pork with remaining Creole seasoning. Transfer pork to a 13×9-in. baking dish coated with cooking spray; spoon vegetable mixture over top. Drizzle wine over vegetables.
  3. Bake, covered, 30 minutes. Uncover; bake 30-45 minutes longer or until pork is no longer pink and vegetables are tender. Sprinkle with cheese.

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