วันพุธที่ 6 มีนาคม พ.ศ. 2556

(Weight-Watchers-Recipes) Slow Cooker Mediterranean Caponata - 2 pts plus; 14g Carbohydrate; 2g Dietary Fiber

 

I converted the pinch of red pepper flakes to 1/2 teaspoon ground Aleppo red pepper for a bit more heat. I love this tossed with whole grain pasta.
                    
* Exported from MasterCook *
                    Slow Cooker Mediterranean Caponata
Recipe By     :
Serving Size  : 24    Preparation Time :0:00
Categories    : Condiment                       LowCal (Less than 300 cals)
                LowerCarbs                      LowFat (Less than 30%)
                Vegan
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        Tablespoons  extra-virgin olive oil
  1                     sweet yellow onion -- such as Vidalia, finely chopped
  4                     garlic cloves -- minced
  4               ribs  celery -- finely chopped
  2             medium  purple eggplants -- finely sliced
  1             medium  red bell pepper -- cored and cut into 1/2-inch pieces
  1             medium  yellow bell pepper -- cored and cut into 1/2-inch pieces
  2          teaspoons  dried oregano
  1           teaspoon  salt
  1              pinch  red pepper flakes
     1/2           cup  balsamic vinegar
  14 1/2        ounces  canned chopped tomatoes -- drained
  1 1/2           cups  golden raisins
     1/3           cup  capers -- packed in brine, drained
     1/2           cup  pitted kalamata olives -- or your favorite olives
     1/2           cup  finely chopped fresh flat-leaf parsley
 
In a large skillet, heat the olive oil over medium-heat. Add the onion,
garlic, and celery and saute for about 3 minutes, until the onion begins
to soften. Transfer the mixture to the insert of a 5 to 7-quart slow
cooker.
Add the eggplant, bell peppers, oregano, salt, and red pepper flakes to
the skillet and saute over medium-high heat until the eggplant begins to
soften, 4 to 5 minutes. Add the vinegar and cook until it evaporates a
bit. Add the tomatoes and raisins, and stir together. Transfer the
contents of the skillet to the slow cooker.
Cover and cook on Low for 5 hours.
Add the capers, olives, and parsley to the slow cooker and cook for
another 1 hour, until the eggplant is tender. Remove the caponata from the
slow cooker and serve warm, cold, or at room temperature. Caponata will
keep in the refrigerator, covered, for up to 1 week.
 
Makes 6 cups (24 one-quarter cup servings)
 
AuthorNote: A relish or side dish to serve warm or cold with grilled
entrees, caponata is said to have originated in Sicily. But you will find
versions of it all around the southern Mediterranean. Sweet, spicy, and
salty, it's great for serving with crostini, or for topping grilled
[Favorites]. I have also been known to toss it with penne or shell pasta
for a pasta course.
Cuisine:
  "Italian"
Source:
  "Mediterranean Slow Cooker Cookbook by Diane Phillips, 2012"
S(Formatted by Chupa Babi):
  "Feb 2013"
Yield:
  "6 cups"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 77 Calories; 3g Fat (28.3% calories
from fat); 1g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 231mg Sodium.  Exchanges: 0 Grain(Starch); 1 Vegetable; 1/2
Fruit; 1/2 Fat; 0 Other Carbohydrates.
NOTES : Cooker: 5 to 7-quart
        Time: Low for 5 hours
Nutr. Assoc. : 0 5454 0 0 535 0 0 0 0 0 0 0 0 0 926531 0

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