Caponata Siciliana
Recipe Type: Entree
Author: Healthy Recipes
Prep time: 30 mins
Cook time: 1 hour
Total time: 1 hour 30 mins
Serves: 10
Delicious Caponata
Ingredients
  • 3 sprays cooking spray
  • 2 yellow onions, halved and thinly sliced
  • 2 red bell peppers, thinly sliced
  • 2 celery ribs, thinly sliced
  • 6 cloves garlic, thinly sliced
  • 5 sprigs fresh Thyme
  • 10 sprigs Italian parsley, stems and leaves intact
  • 1 (16 oz) can crushed tomatoes
  • 1 large eggplant, cut into 1 inch pieces
  • 1/2 cup red wine vinegar
  • 3 Tbsp brown sugar
  • 1/2 cup pitted and halved Kalmata olives
  • 1/4 cup drained and rinsed capers
  • 1/8 tsp fresh ground black pepper
Instructions
  1. In a large non-reactive pan, add 1 spray of cooking spray. Add the onions and saute on medium heat, stirring often, until translucent and tender, about 5 minutes. Add the peppers and celery and saute, stirring often, until softened, about 10 minutes. Season with pepper. Add the garlic and cook until fragrant, about 2 minutes. 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. Allow the mixture to simmer, stirring from time to time, for about 15 minutes. 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.
  2. Add the sauted eggplant to the tomato mixture.
  3. Cover and cook 20 minutes.
  4. Meanwhile, in a small bowl, combine the vinegar and sugar, stirring to dissolve the sugar completely.
  5. Remove the vegetables from the heat and discard the herb bundle. Stir in the vinegar mixture, olives, and capers. Adjust the seasoning.
  6. Transfer to a serving bowl.
  7. Serve warm or at room temperature, as an hors d’eouvres or as a topping for pasta, chicken or fish.
Serving size: 0.5 Calories: 100 Fat: 4 Carbohydrates: 17 Protein: 2

 

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