Sweet and sour Eggplant Caponata makes a tasty appetizer on pizza dippers, toasted Italian bread or placed on top of grilled chicken or fish.

With Super Bowl Sunday on the horizon, I wanted to come up with a few healthy appetizer recipes to share with you this week so that you can still pick on all of that glorious food that comes with the parties each year without the dreaded extra fat and calories. Let me just say that this first recipe for Eggplant Caponata with Pizza Dippers will not disappoint. In fact, you can make it all year round and will want to, trust me.

Caponata is a Sicilian eggplant dish made with cooked vegetables including celery, tomatoes, basil, garlic, and onion; then sweetened with vinegar, sugar, olives and capers in a sweet and sour sauce. It’s typically used as a side dish, appetizer and even a vegetarian main dish.

I remember growing up my grandmother and aunts would always have caponata on our antipasto platters around the holidays and I’m sorry to say I was never a huge fan. I guess that’s why I never really tried making it myself. But now I LOVE eggplant any way it’s prepared and I’m so glad I made this caponata to try for myself.

Eggplant Caponata is simple to make and can be ready in about 20 minutes on top of the stove. Previously, I’ve only eaten it cold, but I have to say after making this homemade version, I kind of liked it better on the warm side; which really brought out the sweet, tangy flavors of this dish.

To make caponata start off by cutting all of your vegetables in small, bite sized pieces. Remember, it’s going to be used like a dip similar to bruschetta. Next, heat olive oil in a large sauté pan over medium high heat and add your vegetables.

Allow them to soften for about 5 minutes; then add vinegar, sugar, olives and capers. Cook for another 10-15 minutes on low heat; then remove from heat. You can serve it warm or cold, but keep covered in the refrigerator until you’re ready.

Now I chose to serve mine out of the norm with pizza dippers; which is basically pizza dough sprinkled with some dried oregano and shredded mozzarella cheese; then cut into pieces and baked. I used refrigerated pizza dough so all I had to do was roll it out a bit so it was a little thinner and add my toppings.

You could also toast some sliced Italian bread and place the caponata on top and serve already assembled, but we liked being able to top our own pieces of bread. Another great use for caponata is to place it on top of grilled chicken or fish.

As an added bonus, this recipe for Eggplant Caponata contains only 10 calories and .6 grams of fat per tablespoon and the Pizza Dippers contain 15 calories and .6 grams of fat per piece (25 calories and 1.2 grams of fat per appetizer piece). So go ahead and indulge. ~Enjoy!

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Eggplant Caponata with Pizza Dippers

Prep Time

10 mins

Cook Time

10 mins

Total Time

20 mins

 

Sweet and sour Eggplant Caponata makes a tasty appetizer on pizza dippers, toasted Italian bread or placed on top of grilled chicken or fish.

Course: Appetizer

Servings: 24

Calories: 10 kcal

Author: Carrie's Experimental Kitchen

Ingredients

For the Eggplant Caponata

• 2 c . Eggplant, small dice
• 2 Plum Tomatoes, small dice
• 1 Slice Onion, small dice
• 1 Stalk Celery, small dice
• 2 Cloves Garlic, minced
• 1 tbsp . Fresh Basil, chopped
• 1 tbsp . Extra Virgin Olive Oil
• 6 Pitted Kalamata Olives, chopped
• 1 tbsp . Capers
• 1 tbsp . Granulated Sugar
• 2 tbsp . Red Vinegar

For the Pizza Dippers

• 1 Package Refrigerated Thin Crust Pizza Dough
• 1/2 c . Shredded Mozzarella Cheese
• 2 tsp . Dried Oregano

Instructions

For the Eggplant Caponata

1. Cut all of your vegetables in small, bite sized pieces.
2. Next, heat olive oil in a large sauté pan over medium high heat and add your vegetables. Allow them to soften for about 5 minutes; then add vinegar, sugar, olives and capers. Cook for another 10-15 minutes on low heat; then remove from heat. You can serve it warm or cold, but keep covered in the refrigerator until you're ready.

For the Pizza Dippers

1. Preheat oven to 425 degrees F.
2. Open the dough and roll it out to 1/4" thick; then sprinkle the cheese and oregano on top.
3. Cut the dough into 24 strips, place on a baking sheet coated with cooking spray; then bake for 5 minutes until the dough has risen and has lightly browned.

Recipe Notes

Serve with pizza dippers, on toasted Italian bread or place on top of grilled chicken or fish.

Nutrition Facts

Eggplant Caponata with Pizza Dippers

Amount Per Serving (1 tbsp.)

Calories 10 Calories from Fat 5

% Daily Value*

Total Fat 0.6g 1%

Sodium 75mg 3%

Total Carbohydrates 1.2g 0%

Dietary Fiber 0.3g 1%

Sugars 0.7g

Protein 0.2g 0%

* Percent Daily Values are based on a 2000 calorie diet.

 

 

*Nutritional information is based on specific ingredients and products used in this recipe and was calculated by MyFitnessPal.com; which may not be 100% accurate.

 

©2017 Carrie's Experimental Kitchen. Unauthorized use and/or duplication of this material without express and written permission from this blog’s owner is strictly prohibited. Please contact the owner for any licensing inquiries for commercial use, publication and/or general distribution.

Original recipe can be found at www.carriesexperimentalkitchen.com

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