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Italian Vegetable Caponata

Yield 10 servings (serving size: 1/2 cup)
Prep: 17 minutes; Cook: 43 minutesThe salty, acidic flavors of vinegar, tomatoes, capers, and kalamata olives harmonize with brown sugar and sweet raisins, creating a sweet-and-sour taste that's often found in Sicilian cooking.

Ingredients

  • 1 large fennel bulb with stalks (about 1 pound)
  • 1 tablespoon olive oil
  • 1 large eggplant (about 1 1/2 pounds), cubed
  • 1 cup cubed zucchini (about 1 small)
  • 1/2 cup chopped celery (1 stalk)
  • 1/2 cup chopped onion (1/2 small)
  • 4 garlic cloves, minced
  • 1 (14 1/2-ounce) can petite-cut diced tomatoes, undrained
  • 1/3 cup golden raisins
  • 1/4 cup coarsely chopped pitted kalamata olives
  • 1 tablespoon light brown sugar
  • 1 teaspoon capers, coarsely chopped
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon balsamic vinegar

Nutrition Information

  • calories 83
  • fat 2.5 g
  • satfat 0.3 g
  • protein 2 g
  • carbohydrate 15.3 g
  • fiber 4.6 g
  • iron 0.8 mg
  • sodium 316 mg
  • calcium 42 mg

How to Make It

  1. Remove and discard fennel stalks. Trim tough outer leaves from fennel bulb. Cut bulb in half through base. Cut out small pyramid-shaped core from each half; discard. Place cored fennel cut sides down; slice crosswise into 4 thick slices. Cut slices into cubes. Set aside.

  2. Heat oil in a Dutch oven over medium-high heat. Add fennel, eggplant, and next 4 ingredients; sauté 10 minutes. Add tomatoes and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer 15 minutes, stirring occasionally. Uncover and cook 13 minutes or until most of liquid evaporates. Remove from heat; stir in balsamic vinegar.

  3. Caponata (kap-oh-NAH-tah) is an eggplant-based dish that can be served alongside chicken, pork, or fish, or as an antipasto or condiment. Though most often served at room temperature, it's also good served warm or chilled.

Oxmoor House Healthy Eating Collection