Eggplant-Pepper Tomato Sauce - 9.2g Carbs, 2.9g Fiber, 5.2g Sugar
From: www.chow.com - By Aida Mollenkamp
Packed with the flavors of summer, this sauce slow-cooks eggplant,
bell peppers, and tomatoes together until the veggies break down
and the flavors meld. Finish it with fresh basil and parsley. Serve
it over pasta, on top of poached eggs, with garlic bread, or baked
over polenta for a quick, satisfying gratin.
Total Time: 1 hr 30 min
Makes: 7 cups
1 lb eggplant (about 1 medium eggplant)
Kosher salt
2 medium red, yellow, or orange bell peppers
1 medium yellow onion
4 medium garlic cloves
8 Tbsp olive oil
Freshly ground black pepper
1 (28 oz can) diced tomatoes, drained
2 cups low-sodium vegetable broth or water
2 Tbsp coarsely chopped fresh oregano leaves
1/3 cup coarsely chopped fresh basil leaves
1/4 cup coarsely chopped fresh Italian parsley leaves
Trim and cut the eggplant into medium dice; place in a colander in
the sink. Generously salt the eggplant and toss to coat. Weight it
down with a bowl (the bowl should be pressing on the diced eggplant
without crushing it) and let drain for 20 minutes.
Meanwhile, cut the remaining vegetables: Core and seed the bell
peppers, then cut them into medium dice. Place in a large bowl.
Cut the onion into medium dice and add it to the bowl. Finely chop
the garlic cloves and add them to the bowl. Set the bowl aside.
When the eggplant is ready, lightly blot it with paper towels to
remove any excess moisture. Heat 6 tablespoons of the olive oil in
a large straight-sided skillet or frying pan over medium heat until
shimmering. Add the eggplant in an even layer and let it sit,
undisturbed, until it begins to soften, about 5 minutes. Stir and
continue cooking, stirring occasionally, until the eggplant begins
to brown, about 8 minutes more. Remove the eggplant to a medium bowl
and set aside.
Add the remaining 2 tablespoons of olive oil to the pan and heat
until shimmering. Add the reserved bell peppers, onion, and garlic
and season generously with salt and pepper. Cook, stirring occasionally, until softened, about 8 to 10 minutes.
Add the browned eggplant, canned tomatoes, vegetable broth or water,
and oregano and stir to combine. Bring to a simmer and cook, stirring
occasionally, until the sauce has thickened slightly and the vegetables are very soft, about 30 minutes.
Stir in the basil and parsley. Taste and season with additional salt
and pepper as needed.
Nutrition From: www.caloriecount.about.com
Makes: 7 cups
Servings: 14
Serving Size 169 g (169 g = 5.96 oz// 5.96 oz = 0.74 cups)
Nutrition per Serving:
108 Calories, 75 Calories from Fat, 8.3g Total Fat, 1.2g Saturated Fat, 0mg Cholesterol, 72mg Sodium, 9.2g Total Carbs, 2.9g Dietary Fiber, 5.2g Sugars, 1.3g Protein
Vitamin A 5% - Vitamin C 50% - Calcium 3% - Iron 10%
Nutrition Grade: B+
Good points:
No cholesterol
High in dietary fiber
Very high in vitamin B6
Very high in vitamin C
Bad points:
High in sugar
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment