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Sunday, 23 December 2018

Caponata : Sicilian Aubergine (Eggplant) Stew : Moderate Low Carb




"Hailing from Sicily, this vegan-friendly aubergine (eggplant) stew is packed with tomatoes, olives, capers and sultanas. A blend of sugar, garlic and white wine vinegar gives it a unique sweet-sour flavour that coats the vegetables like a salad dressing, bringing out the natural sweetness of the dish. This caponata recipe is delicious warm or served at room temperature slathered onto crunchy crostini", 

Ingredients: 
Serves Six
2 aubergines (eggplants), cut into chunks
2 tbsp. light olive oil
5 celery sticks, cut into chunks
5 tbsp. olive oil
2 red onions, chopped
227g tin chopped tomatoes
250g cherry tomatoes
3 garlic cloves, sliced
1 tbsp. sugar
4 tbsp. white wine vinegar
4 tbsp. capers
100g green olives
2 tbsp. sultanas
2 tbsp. pine nuts
handful fresh basil leaves

crostini, to serve 

Method:
1. Preheat the oven to gas 3, 170°C, fan 150°C.
2. Heat the oil in a large pan. Add the aubergine in batches and fry until golden.
3. Tip into a roasting tin with the remaining ingredients (except for the pine nuts and basil) and toss to combine. Roast for 1 hr, until softened and golden.
4.  Meanwhile, toast the pine nuts in a dry frying pan. Remove from the heat and set aside, until needed.
5. Scatter the pine nuts and basil over the veg and serve with crostini. 

Each serving:
Carbohydrate 13.9g Protein 3.6g Fibre 2.1g Fat 19g 
From an original idea here 

Please see this recipe suggestion for low carb coconut bread to make your crostini here 

If you've seen Inspector Montalbano on television I'm sure he would enjoy this dish! LOL! 

A variety of recipe ideas are within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. 

All the best Jan

18 comments:

Ygraine said...

Wow...this looks SO appetising!!
I have never tried eggplant before...now that is definitely going to be rectified!
Thank you for this...😊😊

DUTA said...

I like eggplants; the rest of the ingredients are also among my favorites, so this sicilian dish definitely appeals to me.

Jo said...

This looks very tasty.

DMS said...

This looks and sounds so delightful! I want to have some! YUM!!
~Jess

Christine said...

Looks delicious!

Chris Lally said...

Another great recipe I will definitely try. Thank you, Jan!

Elephant's Child said...

Yum.

Tom said...

...a colorful meal.

William Kendall said...

I still have never had eggplant.

Author R. Mac Wheeler said...

wow! that looks tasty!

Lee said...

This looks colourful and tasty...appropriate addition to our Christmas fare.

villa said...

I wish you a magical and wonderful Christmas with your family and friends.

Greetings from Salamanca.

Bob Bushell said...

Love the stew. Have a lovely time Jan.

Out on the prairie said...

Exotic meal to try for the holidays.

Martha said...

Wow, what an amazing recipe! So colourful and hearty!

Pantherka said...

Great recipe, thanks.

Magic Love Crow said...

So yummy! Thank you Jan! Big Hugs!

David M. Gascoigne, said...

Sicily? Eggplant? Count me in! Looks like a really good recipe and I think I will give it a try - maybe next week - I think we have enough Christmas leftovers to feed the street!