Healthy Recipes

Caponata
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Servings: 10
Ingredients and Preparation
Ingredients Measures
Cooking spray 3 sprays
Yellow onions, halved and thinly sliced 2
Red bell peppers, thinly sliced 2
Celery ribs, thinly sliced 2
Garlic cloves, thinly sliced 6
Fresh Thyme 5
Italian parsley, stems and leaves intact 10 sprigs
Crushed tomatoes 1 can (16 ounces)
Large eggplant, cut into 1 inch pieces
Red wine vinegar ½ cup
Sugar 3 tablespoons
Pitted and halved Kalmata olives ½ cup
Drained and rinsed capers ¼ cup
Fresh ground black pepper 1/8 teaspoon


Directions
  1. In a large nonreactive pan, add 1 spray of cooking spray.
  2. Add the onions and sauté on medium heat, stirring often, until translucent and tender, about 5 minutes.
  3. Add the peppers and celery and sauté, stirring often, until softened, about 10 minutes. Season with pepper.
  4. Add the garlic and cook until fragrant, about 2 minutes.
  5. Tie the thyme sprigs and parsley together with kitchen twine. Add the tomatoes and the herb bundle to the pan and cover with a lid.
  6. Allow the mixture to simmer, stirring from time to time, for about 15 minutes.
  7. In a separate skillet, heat the remaining 2 sprays of cooking spray over medium-high heat. Add the eggplant, and season with pepper. Cook until lightly brown on all sides, about 8 minutes.
  8. Add the sautéed eggplant to the tomato mixture. Cover and cook 20 minutes.
  9. Meanwhile, in a small bowl, combine the vinegar and sugar, stirring to dissolve the sugar completely.
  10. Remove the vegetables from the heat and discard the herb bundle.
  11. Stir in the vinegar mixture, olives, and capers. Adjust the seasoning.
  12. Transfer to a serving bowl. Serve warm or at room temperature, as an hors d'eouvres, or as a topping for pasta, chicken, or fish.

Diabetic Exchange
Fruit: 0; Vegetables: 2; Meat: 0; Milk: 0; Fat: 1; Carbs: 0; Other: 0

Source
Jamie Gwen for Melissa’s Variety Produce


Nutrition Facts
Serving Size 1/10 of recipe
Calories 100
Calories from Fat 30
Total Fat 4 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 360 mg
Total Carbohydrate 17 g
Dietary Fiber 4 g
Sugars 7 g
Proteins 2 g
Vitamin A 30% DV
Vitamin C 120% DV
Calcium 4% DV
Iron 6% DV
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