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Low_fat - Caponata Post by :Jen_K Category :Learning Kitchen Author :Unknown Date :March 2012 Read :2639

Click below to download : Low_fat - Caponata (Format : PDF)

Low_fat - Caponata

2 med. eggplants -- cut lengthwise 1/2" -thick slices
2 tbsp. olive oil
1 small onion -- minced
2 stalks celery -- chopped
1 (15 oz.) can whole tomatoes
1/4 cup pitted oil-cured black olives -- chopped
1 tbsp. capers -- drained
1/2 cup red wine vinegar
2 tsp. sugar
1/4 cup fresh basil -- chopped

Arrange eggplant slices in single layer on clean kitchen towels or paper towels. Sprinkle both sides liberally with salt. Let stand 1 hour to allow bitter juices to drain.

Preheat broiler or prepare grill. Rinse eggplant slices and pat dry. Brush slices with 1 tbsp. oil. Broil or grill until eggplant slices are soft and slightly charred, 4-6 minutes per side. Set aside to cool (or preheat GF Grill. When hot, place 2 slices on and close top. About 3 minutes later, turn them over and cook on the other side for 2 minutes. Remove and continue to cook all eggplant slices).

In large skillet, heat remaining 1 tbsp oil over low heat. Add onion and cook 1 minute. Add celery and cook, stirring occasionally, until tender, about 10 minutes. Add tomatoes (with liquid), olives and capers. Increase heat to medium and cook, stirring occasionally and breaking up tomatoes with spoon, until liquid is slightly reduced, about 7 minutes.

Meanwhile, coarse chop the eggplant. Add to tomato mixture and cook 1 minute. Stir in vinegar and sugar and cook, stirring occasionally, until most of liquid evaporates, about 10 minutes. Remove from heat and stir in basil.

Nutritional information: Per cup, 165 calories, 4g protein, 8g fat, 24g carbo, 0 chol, 404mg sodium and 7g fiber.
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