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Serves: 10 (½ cup per serving)
Per Serving: 80 calories, 4.5g fat (<1g saturated), 10g carbohydrates, 2g protein, 2g fiber, 90mg sodium
Ingredients:
4 cups small broccoli florets
2 Tbsp. extra virgin olive oil, divided
1 medium onion, chopped
1 stalk celery, thinly sliced
1 garlic clove, minced
1 bunch Swiss chard, stems and center vein removed, cut crosswise into ¾-inch strips
¾ cup low-sodium tomato sauce
¼ cup raisins
2 Tbsp. red wine vinegar
1 Tbsp. sugar
3 Tbsp. pine nuts
1 Tbsp. capers, drained and rinsed
½ lb. Asian eggplant, cut into ½-inch slices
Cooking Directions:
- Steam broccoli and the chard over water until lightly colored and tender. Heat 1 tablespoon of oil in a medium skillet over medium-high heat. Add onion and sauté until it starts to brown, about 5 minutes. Add the remaining oil and then arrange the eggplant slices in 1 layer in the pan. Cook 3 minutes. Using tongs, turn the slices, and cook 3 minutes or until the eggplant is lightly colored. Add the celery, garlic, raisins, and tomato sauce. Add the steamed vegetables and mix to combine. Cook over low heat, covered, until the broccoli is very soft, 10 minutes, stirring occasionally. Meanwhile, in a small bowl, combine the vinegar and sugar. Add them to the skillet. Add the pine nuts and capers, and cook 2 minutes, stirring 3 or 4 times. Season to taste with salt and pepper.
- Transfer the caponata to a container and set aside to cool to room temperature. Serve immediately, or cover and refrigerate until ready to serve. The caponata keeps for 5 days, tightly covered in the refrigerator.
Recipe from: www.AICR.org; (American Institute for Cancer Research - Test Kitchen)