Full Online Books
BOOK CATEGORIES
Authors Authors Short Stories Short Stories Long Stories Long Stories Funny Stories Funny Stories Love Stories Love Stories Stories For Kids Stories For Kids Poems Poems Essays Essays Nonfictions Nonfictions Plays Plays Folktales Folktales Fairy Tales Fairy Tales Fables Fables Learning Kitchen Learning Kitchen
LINKS
Valid XHTML 1.0 Transitional Free Classified Website Without Registration Free Classified Website Daniel Company
Twitter Twitter Add book
donate
Full Online Book HomeLearning KitchenLow_fat - Vegetable - Vegetable Caponata
Famous Authors (View All Authors)
Low_fat - Vegetable -  Vegetable Caponata Post by :doodah Category :Learning Kitchen Author :Unknown Date :March 2012 Read :490

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.
If you like this book please share to your friends :
NEXT BOOKS

Low_fat - Vegetable -  Wild Mushroom-and-sweet Potato Gratin Low_fat - Vegetable - Wild Mushroom-and-sweet Potato Gratin

Low_fat - Vegetable -  Wild Mushroom-and-sweet Potato Gratin
2 teaspoons olive oil 4 cups (1/4-inch thick) sliced cremini mushrooms (about 8 ounces) 3 1/2 cups (1/4-inch-thick) sliced chanterelle mushrooms (about 8 ounces) 1/3 cup finely chopped shallots 1/2 teaspoon kosher salt, divided 1/2 teaspoon black pepper, divided 1 1/2 tablespoons finely chopped fresh parsley, divided 1 1/2 tablespoons chopped fresh chives, divided 4 cups peeled sweet potatoes, cut into 1/4-inch-thick slices (about 1 1/2 pounds) cooking spray 1 cup (4 ounces) shredded fontina cheese 1/2 cup fat-free, less-sodium chicken broth Preheat oven to 425 degrees, Heat oil in a large skillet over medium-high heat. Add mushrooms, shallots, 1/4 teaspoon
PREVIOUS BOOKS

Low_fat - Vegetable -  Vanilla Sweet Potatoes Low_fat - Vegetable - Vanilla Sweet Potatoes

Low_fat - Vegetable -  Vanilla Sweet Potatoes
2 pounds sweet potatoes 3/4 cup 1% low-fat milk 1/4 cup packed brown sugar 2 tablespoons vanilla extract 2 tablespoons butter or stick margarine, softened Pierce potatoes with a fork, and arrange in a circle on paper towels in microwave oven. Microwave at high 10 minutes or until tender, rearranging potatoes after 5 minutes. Wrap in a towel; let stand 5 minutes. Peel and mash potatoes. Combine with milk and remaining ingredients. Place in a 1-quart casserole; cover and microwave on medium for 7 minutes or until thoroughly heated. serving size: 2/3 cup 241 cal, 4.6 g fat, 3.5 g pro,
NEXT 10 BOOKS | PREVIOUS 10 BOOKS | RANDOM 10 BOOKS
LEAVE A COMMENT