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REC: Chunky Mediterranean Eggplant Sauce (12.3 g net carb/cup)
This is a delicious sauce and it is high in fibre! I use it to bake
chicken or pork, and I will use it on spaghetti squash when I move on to OWL. It is from Chatelaine magazine. I will include the link, but I will also give the recipe here. I entered the ingredients into Fitday.com, and discovered that Chatelaine's nutritional info differs. I trust fitday, so I will post the nutritional info from there as well. "This big-batch vegetarian sauce bursts with goodness from roasted eggplant, tangy olives, capers and tomatoes. First published in Chatelaine's 03/2004 issue. © Rogers Media Publishing Inc." http://www.chatelaine.com/applicatio...sp?cid=1418338 Chunky Mediterranean Eggplant Sauce Preparation time 20 minutes Roasting Time 1 hour Cooking time 33 minutes Makes 13 cups (3.25 L) Ingredients: 2 large eggplants 1 head garlic Olive oil I used 1/4 tsp in fitday 4 peppers, a mix of colours 2 onions 6 anchovies (optional) 1/2 cup (125 mL) black olives, preferably kalamata 1/3 cup (75 mL) drained capers 2 (28-oz/796-mL) cans plum tomatoes 1 tbsp (15 mL) granulated sugar 1 tbsp (15 mL) dried oregano leaves 1/2 tsp (2 mL) salt 1 tsp (5 mL) freshly ground black pepper 1/2 cup (125 mL) chopped fresh parsley Directions: 1. To roast eggplant, preheat oven to 400F (200C) or see Microwaved eggplant, below. Cut eggplants in half lengthwise. Place skin side down on a foil-lined baking sheet. Cut top third off a whole head of unpeeled garlic and discard. Lightly drizzle olive oil over cut surface of garlic. Place beside eggplant. Roast until very soft, about 1 hour. To cool quickly, set eggplant and garlic on a plate and refrigerate. 2. Meanwhile, core and seed peppers. Then cut into 1-inch (2.5-cm) pieces. Coarsely chop onions and anchovies. Pit olives, then coarsely chop. Lightly coat a large wide saucepan with oil and set over medium-high heat. When hot, add peppers, onions and anchovies. Stir frequently, until onions soften, 3 to 4 minutes. Add olives, capers, tomatoes, sugar, oregano, salt and pepper. Bring to a boil, stirring often and breaking up tomatoes. Remove pan from heat, cover and let stand at room temperature until eggplant is ready. 3. When eggplant is cool enough to handle, scoop flesh into a bowl. Then gently squeeze garlic from skins. Set saucepan with sauce over medium-high heat. Stir in eggplant and garlic. Bring to a boil, then reduce heat to low. Cover and simmer, stirring occasionally, 30 minutes. Stir in parsley. Chatelaine's Nutrients per 1 cup (250 mL) 2.9 g protein, 2.4 g fat, 18 g carbohydrates, 4.3 g fibre, 1.6 mg iron, 68 mg calcium, 93 calories, 552 mg sodium; High in fibre Fitday's Nutrients per 1 cup: 3.46 g protein, 5.38 g fat*, 17.62 g carbohydrates, 5.31 g fibre, 120.85 calories* -- *the difference in fat maybe due to the olive oil, Chatelaine didn't specify a measurement, but I decided on 0.25 tsp). "Microwaved eggplant Cut eggplants in half lengthwise. Slice one-third from top of a whole head of unpeeled garlic and discard. Lightly drizzle olive oil over top. Place two eggplant halves, skin side down, on a microwave-safe dish. Add garlic head. Cover loosely with plastic wrap. Microwave on high until eggplant is soft, 8 to 10 minutes. Let cool. Meanwhile, repeat with remaining eggplant. Continue recipe at step 2. Cover and refrigerate sauce up to 5 days. Spoon over a cheese omelette or use as a sauce with roast chicken or fish. From the freezer Seal sauce into a freezer bag. Freeze up to 2 months. Defrost and heat in microwave or saucepan with leftover beef or chicken." If anyone tries this, please let me know if you enjoyed it. Oh, and for those of you who feel the need to respond to this post to state that it uses up too much of your carb allowance for one meal: Save your energy. So what, no one cares, we all make our own decisions on how we distribute our carbs during the day. -- Deb 230/207/135 June 2002 - 260; Dec 2002 - 210; March 2004 - 230 Goal for May 31 - 209, reached on May 30 Goal for June 30 - 199 |
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