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Nutritional information per serving (2 tablespoons):
Calories 158 (97% from fat) • carb. 1g • pro. 0g
• fat 17g • sat. fat 1g • chol. 0mg • sod. 80mg
• calc. 2mg • fiber 0g
*Miso (Japanese fermented soybean paste)
can be purchased in most Asian/Japanese
markets, natural food stores and in many
well-stocked gro c e ry stores. It is kept
refrigerated in an airtight container.
**Mirin is a low-alcohol sweet wine
made from glutinous rice, also
known as “rice wine.” It is available in
Asian/Japanese markets, and in the
g o u rmet section of well-stocked
g ro c e ry store s .
C A P O N ATA
S e r ve Caponata as an appetizer spre a d
with pita chips or thinly sliced Fre n c h
b r ead. It is also a good dressing to
use on a wrap-type sandwich.
Makes 1
1
⁄
4
c u p s
1 medium size eggplant, about
1
1
⁄
2
pounds
2 tablespoons capers, drained
1 tablespoon celery, finely diced
1
⁄
2
teaspoon finely diced sweet
red pepper
1 tablespoon finely chopped
green onion
1 teaspoon chopped fresh basil
1 teaspoon chopped fresh mint
1
⁄
2
teaspoon finely chopped
fresh parsley
2 tablespoons extra virgin olive oil
1 teaspoon lemon juice
dash red pepper flakes
1 teaspoon honey (if eggplant
seems bitter)
P reheat oven to 400°F.
P i e rce eggplant with fork all around the
eggplant (about 8 times) and wrap in
aluminum foil. Roast eggplant for
a p p roximately 45 minutes to 1 hour,
until the eggplant is very soft and has
collapsed. Unwrap and let cool.
When eggplant is cool to the touch (about
15 minutes) cut in half and spoon the soft
eggplant flesh into a mixing bowl; there will
be approximately 1
1
⁄
2
cups of eggplant.
With mixer on Speed 3, mix for about 2
minutes until the eggplant turns into an
almost smooth consistency.
Add remaining ingredients and mix on
Speed 1 until just blended. Let stand
30 minutes before serving to allow
flavors to blend. May be made ahead and
refrigerated in an resealable container.
Nutritional information per 1/4 cup serving:
Calories 72 (55% from fat) • carb. 7g • pro. 1g
• fat 5g • sat. fat 1g • chol. 0g • sod. 112mg
• calc. 15mg • fiber 3g
SMASHED CAULIFLOWER A N D
P O TATOES
For those who are watching their carbs,
Smashed Cauliflower and Potatoes
is a nice alternative to traditional
mashed potatoes.
Makes 4
1
⁄
2
cups/nine
1
⁄
2
-cup serv i n g s
1 head of cauliflower, approximately
2
1
⁄
2
-3 lbs, broken into florets and
sliced
3
⁄
4
pound peeled potatoes, cut in
1" cubes
2 cups reduced fat milk
2 tablespoons butter
1
⁄
2
teaspoon kosher salt
1
⁄4 teaspoon freshly ground pepper
Place cauliflower and potato in a larg e
saucepan with milk, adding water to
cover the vegetables. Bring to boil over
high heat. Reduce heat to medium low
and simmer cauliflower is very soft,
a p p r oximately 30-40 minutes.
Drain and re t u r n to saucepan or place in a
l a r ge mixing bowl. Mix, starting on Speed
2 for 1 to 1
1
⁄
2
minutes, increasing to Speed
4 until completely “smashed”. Add butter,
salt, and pepper and continue mixing until
m i x t u re is fully blended.
Taste for seasoning and serve immediately.
Nutritional information per serving:
Calories 117(28% from fat) • carb. 17g • pro. 6g
• fat 4g • sat. fat 2g • chol. 11mg • sod. 205mg
• calc. 103mg • fiber 4g
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