Pepperonata, usually sautéed but roasted in this version, is a delicious way to enjoy the sweetness of red bells peppers.

PepperonataPrep Time: 15 min
Cook Time: 45 min
Ready In: 90 to 120 min

Servings: 4

2 medium Red Bell Peppers, seeded and cut in ½-inch strips
2 medium Yellow or Orange Bell Peppers, seeded and cut in ½-inch strips
1 large Spanish Onion, halved and cut in ½-inch strips
Cooking spray, preferably Olive Oil
2 tbsp chopped fresh Oregano, or 2 tsp dried
Salt and freshly Ground Black Pepper
1 cup fat-free, reduced-sodium Chicken Broth, heated

Preheat oven to 350 degrees.
Place peppers and onions in 9×13-inch baking dish. Coat vegetables generously with cooking spray. Toss to evenly distribute oil. Spray and toss again. Sprinkle on oregano, salt and pepper to taste, and toss again. Pour hot broth into baking dish.
Bake Pepperonata 15 minutes. Stir to mix vegetables. Continue baking until vegetables are soft but still hold their shape, about 30 minutes. Adjust seasoning and cool down until warm before serving. (Pepperonata can also be served at room temperature. It will keep 3 to 4 days if refrigerated. Let chilled vegetables come to room temperature before serving.)

Tips & Notes
Red peppers are as familiar as lettuce, so it is hard to believe that 30 years ago they were as unknown to most of us as the Mediterranean diet, which was barely on the radar screen for most Americans, much less a way to eat.
With the growing popularity of the Mediterranean-style diet and restaurants specializing in Italian regional cooking, red peppers soon will be a vegetable people eat often and enthusiastically. Health experts heartily recommend them as much as those who love their wonderful taste.
It is amazing to see red peppers evolve from an unfamiliar, even foreign, food to a gourmet ingredient featured in up-scale markets and celebrity cooking shows. After all, they are still green peppers which have been allowed to remain on the vine until they ripen, picked only after they become pleasingly sweet, and seemingly easier to digest.
Beyond increasing the sugar in a bell pepper, ripening also doubles the amount of vitamin C. As the pepper turns from green to glowing red, the amount of Vitamin A is increased nine-fold. Red peppers also contain more folate, and are rich in the phytochemicals that help protect us from many different chronic diseases. Red pepper ranks among the top ten foods for beta-carotene, lutein and other important antioxidants.

Nutritional Information Per Serving
Calories: 56
Total Fat: 1g
Saturated Fat: 0g
Carbohydrate: 13g
Protein: 2g
Dietary Fiber: 2g
Sodium: 148mg

Source: AICR

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Filed under: Recipes for Diabetics

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