• Caponata

    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
    Percent Daily Values (DV) are based on a 2,000 calorie diet.

    Servings and Times

    Servings 10
    Preparation Time 1 hour, 30 minutes
    Cups of Fruits and Vegetables Per Person: 0.5

    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
    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 ExchangeFruit: 0; Vegetables: 2; Meat: 0; Milk: 0; Fat: 1; Carbs: 0; Other: 0Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

    SourceJamie Gwen for Melissa’s Variety Produce

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