Vegetarian Low-Fat Tex-Mex Caponata (high fiber)

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Vegetarian Low-Fat Tex-Mex Caponata (high fiber)

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : Condiments

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 green bell pepper

1 red bell pepper

1 yellow bell pepper

1 medium red onion -- chopped

3 large garlic cloves -- peeled

1 24-ounce eggplant -- 3/4-inch cubes

1 jalapeno pepper (or more) -- seeded and minced

1/4 cup chopped fresh cilantro -- leaves only

1 tablespoon drained capers

1 tablespoon dried currants

1 tablespoon pine nuts -- coarsely chopped

1 tablespoon red wine vinegar

1 teaspoon salt

Freshly ground pepper

 

Preheat the oven to 425 degrees. Line two baking sheets with aluminum foil,

and spray each one heavily with cooking spray. Set aside.

Seed the green, red and yellow peppers and cut each pepper vertically into

quarters. Stacking 2 to 3 pieces at a time, cut the peppers crosswise into

1/4-inch strips, and place them in a large mixing bowl. Add the garlic

cloves and red onion. Toss to combine well.

Arrange the vegetables in one layer on one of the prepared baking sheets and

liberally spray them with cooking spray. Place the pan on a rack set in the

middle of the oven.

Arrange the eggplant on the second prepared baking sheet. Spray the cubes

with cooking spray until they are well-coated. Place a large piece of foil

over the eggplant, covering it loosely. Place the pan on a rack set toward

the top of the oven. Set the timer for 10 minutes. After 10 minutes, stir

the peppers, and return them to the oven. Stir the eggplant, turning the

cubes. Cover again with the foil, and return the pan to the oven. Bake all

the vegetables another 10 minutes.

Scrape the softened pepper mixture back into the large bowl, setting aside

the garlic cloves. Stir the eggplant, turning the cubes. Recover it with

foil, and bake for 10 minutes, until the cubes hold their shape but feel

soft to the touch. Meanwhile, coarsely chop the roasted garlic, and add it

to the bowl of roasted peppers and onions.

To the warm vegetables, add the jalapenos, cilantro, capers, currants, pine

nuts and vinegar.

When the eggplant is done, scrape it into the bowl. Add the salt and freshly

ground pepper to taste. Mix with a fork until the caponata is well-blended

and creamy. Set aside to cool. If possible, refrigerate overnight before

using.

Makes 4 servings.

Calories..99....Fat..2 g....Protein...4 g...Carbs...21...Sodium...561

mg...Fiber...5 g.