EGGPLANT CAPONATA - SICILIAN STYLE

Caponata is a Sicilian dish consisting of eggplant/aubergine, seasoned with olive oil, tomato sauce, celery, green olives and capers.  There are many versions, some include other vegetables, carrots, peppers, raisins, pine nuts, anchovies and more.  It is generally served as an appetizer with crostini.  If I have some leftover, I use it in a sandwich with grilled chicken or as a topping for burgers.  Eggplant Caponata is a healthy choice, low in carbohydrates, rich in fiber and vitamins and helps with regulating blood sugar.  You can store in a mason jar in the refrigerator for 5-7 days.

INGREDIENTS:  Serves 6 people

·      2 small eggplants (small and not mushy is better – less seeds)  Leave skin on and cut into 1” pieces

·      3 tblsp of avocado oil – other high smoking point oils are grapeseed oil, vegetable or canola oil

·      3 tblsp of evo

·      1 onion, chopped

·      2 stalks of celery, chopped

·      2 carrots, chopped

·      3 cloves of garlic, sliced

·      1 cup of green olives, sliced

·      2 tblsp of capers - drained

·      ½ cup white wine vinegar

·      2 tblsp of sugar (optional)

·      1 cup of crushed tomatoes

·      1 cup of cherry tomatoes, sliced in half

·      2 tblsp of chopped basil

·      Salt and pepper to taste

DIRECTIONS:

·      Pour the avocado oil in your saute pan over high heat

·      Add the eggplant and saute for 1 to 2 minutes, until browned but firm.  High smoking point oil browns

quickly.

·      Remove eggplant, set aside on paper towels to drain.

·      Add olive oil to pan on medium heat.

·      Add onion, celery and carrots, saute for 8-10 minutes

·      Stir in garlic and cook for about 45 seconds

·      Add in the olives, capers, vinegar and stir to combine

·      Place in the crushed tomatoes and cook until mixture thickens

·      Turn heat to low, add sliced fresh tomatoes, eggplant

·      Season with basil, salt and pepper

·      Best to refrigerate before serving, but can be served hot or room temperature

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