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Winter Caponata

The colder months are now upon us, bringing with them an array of seasonal produce to try. If you're having a bit of trouble letting go of your fall favorites, try this seasonal hybrid dish. Broccoli, Swiss chard, onion and eggplant combine to help celebrate the transition to cooler days with a fresh harvest.


4 cups small broccoli florets
1 bunch Swiss chard, stems and center vein removed, cut crosswise into 3/4-inch strips
2 Tbsp. extra virgin olive oil, divided
1 medium onion, chopped
1/2 lb. Asian eggplant, cut into 1/2-inch slices
1 stalk celery, thinly sliced
1 garlic clove, minced
1/4 cup raisins
3/4 cup low-sodium tomato sauce
2 Tbsp. red wine vinegar
1 Tbsp. raw sugar (or organic honey)
3 Tbsp. pine nuts
1 Tbsp. capers, drained and rinsed

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)


1. Steam broccoli and the chard over water until brightly colored and tender.

2. Heat 1 tablespoon of oil in 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.

3. 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.

4. Meanwhile, in a small bowl, combine the vinegar and sugar (or honey). 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.

5. 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.

Makes 10 servings, 1/2 cup per serving.

Per serving: 80 calories, 4.5 g total fat (<1 g saturated fat), 10 g carbohydrate, 2 g protein, 2 g dietary fiber, 90 mg sodium.

Original recipe and imagesource :

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