12
Serves
Preparation time: 25 minutes
Cooking time: 30 to 35 minutes
Caponata is terrific for entertaining because you can make it ahead of time. In fact, it gets better as it sits. Serve it in an attractive bowl, surrounded by whole grain crackers or toasted whole wheat baguette slices. You can also use it to perk up a sandwich filling or enliven a tomato-based pasta sauce. Made with plenty of vegetables and well flavored with olive oil—a “good fat” that may help reverse insulin resistance—this is a Magic way to begin a meal.
3 tablespoons olive oil
1 pound (450 grams) eggplant, cut into 1/2-inch (1-centimeter) cubes (6 cups)
1 cup chopped onion (1 small)
1 cup finely diced celery (4 stalks)
4 garlic cloves, minced
1/8 teaspoon crushed red pepper
1 can (14 1/2 ounces/398 milliliters) diced tomatoes (undrained)
1/4 cup sun-dried tomatoes (not oil-packed), finely chopped
3 tablespoons red wine vinegar
8 cracked green olives, pitted and chopped (1/3 cup)
2 tablespoons drained capers, rinsed
1 tablespoon sugar
3 tablespoons currants
1/4 cup pine nuts, toasted (see Tip)
3 tablespoons chopped fresh parsley
1. Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Add half of the eggplant and cook, stirring and turning eggplant, until browned and tender, 4 to 6 minutes. Transfer to a plate and set aside. Add 1 tablespoon oil to the skillet and repeat with the remaining eggplant. Set aside.
2. Add the remaining 1 tablespoon oil to the skillet. Add the onion and celery. Cook, stirring often until softened, 3 to 5 minutes. Add the garlic and red pepper. Cook, stirring, for 30 seconds. Add the diced tomatoes, sun-dried tomatoes, vinegar, olives, capers, sugar, and reserved eggplant. Bring to a simmer. Reduce heat to medium-low, cover skillet, and cook, stirring occasionally, until mixture has a chunky jam-like consistency, about 15 minutes. Add the currants and cook, covered, for 1 minute. Remove from heat. Stir in pine nuts and parsley. Let cool before serving. One serving is 2 1/2 tablespoons.
Per serving: 96 calories, 2 g protein, 10 g carbohydrates, 3 g fiber, 6 g total fat, 1 g saturated fat, 182 mg sodium.