Munson Health
 
Caponata

Back to Document

 

Ingredients and Preparation

IngredientsMeasures
Cooking spray3 sprays
Yellow onions, halved and thinly sliced2
Red bell peppers, thinly sliced2
Celery ribs, thinly sliced2
Garlic cloves, thinly sliced6
Fresh Thyme5
Italian parsley, stems and leaves intact10 sprigs
Crushed tomatoes1 can (16 ounces)
Large eggplant, cut into 1 inch pieces
Red wine vinegar½ cup
Sugar3 tablespoons
Pitted and halved Kalmata olives½ cup
Drained and rinsed capers¼ cup
Fresh ground black pepper1/8 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
Diabetic 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.

Source
Jamie Gwen for Melissa’s Variety Produce