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Low_fat - Vegetable -  Vegetable Caponata Post by :doodah Category :Learning Kitchen Author :Unknown Date :March 2012 Read :536

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

Low_fat - Vegetable - Vegetable Caponata

1 tbsp. olive oil
2 cups onions -- diced
6 medium cloves garlic -- minced
1 tsp. dried oregano
1 tsp. red pepper flakes
1/2 tsp. salt + 1 pinch
4 cups eggplant -- diced
3 cups zucchini -- diced
1 cup red bell pepper -- diced
1 cup summer squash -- diced
1/4 cup vegetable broth -- + additional
2 cups tomatoes -- halve, seed and dice
1 1/2 cups kalamata olives -- pitted and minced
1 cup flat-leaf parsley -- chopped
1/2 cup capers -- drained and minced

In a large heavy pot, heat oil over medium heat. Add onions, garlic, oregano, pepper flakes and pinch of salt, and cook, stirring occasionally, until onions are soft, about 4 minutes.

Add eggplant and cook, stirring occasionally, 3 minutes. Stir in zucchini, bell pepper, squash, broth and remaining 1/2 tsp. salt. Mix well. Cover pot with tight-fitting lid and cook until vegetables are tender, about 10 minutes. After 5 minutes, check that some moisture remains in pot and vegetables aren't sticking to bottom. If necessary, add a little more broth.

Uncover pot and stir in tomatoes, olives, parsley and capers. Cook uncovered, stirring occasionally, 2 minutes. Serve hot.

Per serving: 148 calories, 4g protein, 8g total fat (1g sat fat), 19g carbo, 0 chol, 595mg sodium, 6g fiber

NOTES : Served over pasta. Served with warm breadsticks.
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