This, is a super bowl – a hearty, healthy and flavorful dish called Caponata – it’s the Italian version of Ratatouille.
Caponata
Ingredients:
- 2 stalks of celery
- 1 sweet onion
- 2 zucchini
- 2 Japanese eggplant or 1 traditional eggplant
- 1 large leek
- 5-6 garlic cloves
- 1 pint mushrooms
- 2-3 tomatoes
- 2-3 bell peppers
- Zero-calorie cooking spray
- 28 oz. can of crushed tomatoes
- 4 oz. capers
- 1 tsp of salt
- 1 tsp of pepper
- 1 tsp of red pepper flakes
- 2 tbsp of parsley
- 2 tsbsp of basil
- 1 splash of Walden Farms® Italian dressing
Directions:
First step, cutting the veggies into 1-inch cubes: celery, sweet yellow onions, zucchini, and eggplant. Once your veggies are prepped, it’s time to sauté. Just spray the skillet with zero-calorie cooking spray and start with the veggies that take the longest to cook: the onion, celery, leeks, and garlic. Cook for about 7-8 minutes, or until softened. Next, add the bell peppers and cook for a few minutes. Then add the zucchini, mushrooms, and eggplant, and cook for another few minutes. Now we’re going to add chopped tomatoes and a 28 oz. can of crushed tomatoes. The real signature flavor of Caponata, comes from capers. Add the capers. Finally, you’ll add some salt, pepper, red pepper flakes, and some fresh parsley and basil. If you want to add a little more flavor, give the skillet a splash of Walden Farms® zero calorie Italian dressing. Simmer for about 15 minutes, and your Caponata is ready to serve.
Video Transcript
This, is a super bowl – a hearty, healthy and flavorful dish called Caponata – it’s the Italian version of Ratatouille. Once you make it, you can spin it into many different delicious meals. Dieting can be delicious! Hi I’m Jan D’Atri and this is clean eating, the Red Mountain Way.
Nothing makes your heart happier, and your diet more successful, than enjoying a dish like Caponata. It is a bonanza of healthy veggies like these. Celery, zucchini, garlic, eggplant, bell pepper, mushrooms, fresh herbs like basil and parsley, and tomatoes, capers, and a splash of zero calorie Italian dressing. So, let’s get cooking!
First step, cutting the veggies into 1-inch cubes. And here’s why they’re so good for you! Celery, not just an empty food, is loaded with vitamins and minerals, it even helps reduce inflammation. Sweet yellow onions, rich in anti-oxidants, helps lower cholesterol, and helps boost your immune system. Zucchini, high in fiber and rich in vitamins. And guess what? Zucchini is considered a fruit! Who knew? Next up, eggplant. Whether the long, thin Japanese eggplant, or the large traditional eggplant. These are great for weight loss because they’re low in fat and cholesterol but high in fiber and water content. And even more flavor and health benefits are added with leeks, garlic, mushrooms, tomatoes, and bell peppers.
Once your veggies are prepped, it’s time to sauté and you don’t need a lot of olive oil for that. In fact, I’ve eliminated it altogether. Just spray the skillet with zero-calorie cooking spray and start with the veggies that take the longest to cook: the onion, celery, leeks, and garlic. Cook for about 7-8 minutes, or until softened. Next, add the bell peppers and cook for a few minutes. Then the zucchini, mushrooms, and eggplant, and cook for another few minutes. Now we’re going to add, chopped tomatoes, and a 28 oz. can of crushed tomatoes. The real signature flavor of Caponata, comes from capers. Oh boy, look at this bonanza of flavors! Finally, you’ll add some salt, pepper, red pepper flakes, and some fresh parsley and basil. If you want to add a little more flavor, give the skillet a splash of Walden Farms® zero calorie Italian dressing. Simmer for about 15 minutes, and your Caponata is ready to serve.
Boy, do we have some ideas for you. It is absolutely delicious just as a side or even a main dish. Or you can use Caponata to enhance a number of dishes like grilled chicken. It makes a piece of poached fish just delicious! Miracle noodles taste even more miraculous with Caponata spooned over top. And if you love an omelet or frittata, this veggie medley takes it to a whole new level. Finally, Caponata is a helpful and low-calorie dip for veggies. Caponata is a Red Mountain good, clean recipe for good health, and great taste.
For more great recipes for clean eating the Red Mountain Way, visit redmountainweightloss.com.
Jan D’Atri is Red Mountain’s official Culinary Chef, providing patients with a variety of instructional videos regarding how to cook healthy meals.
With an extensive background in the food industry as a restaurant owner, gourmet food distributor, and cookbook author, Jan’s expertise is in high demand. In fact, she has been featured in various Phoenix media outlets including radio host on 92.3FM KTAR, Arizona Midday, Sonoran Living, Phoenix Magazine, and more.
Watch more delicious recipes from our RM Clean Eating Kitchen series with Red Mountain’s Culinary Chef, Jan D’Atri and learn to eat clean the Red Mountain Way!
