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CAPONATA

Preparation time: 1 hour 30 minutes
Number of servings: 10
Number of 5 A Day servings: 1.5

 

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 sugar 
    1/2  cup Kalmata olives, pitted and halved 
    1/4  cup capers, drained and rinsed 
    1/8  tsp fresh ground black pepper 
     

Directions

In a large non-reactive pan, add 1 spray of cooking spray. Add the onions and sauté on medium heat, stirring often, until translucent and tender, about 5 minutes. Add the peppers and celery and sauté, 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. Add the sautéed eggplant to the tomato mixture. Cover and cook 20 minutes.

Meanwhile, in a small bowl, combine the vinegar and sugar, stirring to dissolve the sugar completely.

Remove the vegetables from the heat and discard the herb bundle. Stir in the vinegar mixture, olives, and capers. Adjust the seasoning. 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. 
 

CDC Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion - www.cdc.gov/nccdphp/dnpa/5aday/index.htm
Source: Jamie Gwen for Melissa’s Variety Produce
 

 

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