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The Honolulu Advertiser
Posted on: Wednesday, August 22, 2007

TASTE
Praise summer with savory braised veggie dishes

 •  Veggin' out

By Russ Parsons
Los Angeles Times

This recipe is adapted from "Adventures of an Italian Food Lover" by Faith Heller Willinger.

BRAISED PEPPERS WITH BALSAMIC VINEGAR

  • 5 red or yellow bell peppers

  • 1 cup diced red onion

  • 2 cloves garlic, sliced

  • 1/4 cup finely diced carrot

  • 3 tablespoons olive oil

  • 1/2 cup chopped tomato pulp (2 peeled, seeded and chopped fresh tomatoes, or 1/2 cup canned crushed tomatoes)

  • 1 teaspoon minced parsley

  • Boiling water

  • Salt and freshly ground pepper to taste

  • High-quality balsamic vinegar

    Bring a small saucepan of water to boil over high heat. Cut the tops off the peppers and remove seeds. Cut peppers into 1/2-inch wide strips and set aside.

    In a medium (4-quart) saucepan, stir together onion, garlic, carrot and olive oil until the vegetables are coated with oil. Cook over medium heat until the onion has softened and is fragrant, about 5 minutes.

    Add the peppers, tomato pulp and parsley to the hot onion mixture. Pour 3/4 cup of boiling water over the mixture and reduce heat to maintain a simmer.

    Cook until the peppers are floppy and almost limp, about 30 to 35 minutes, stirring occasionally. If the mixture cooks dry, add a little boiling water.

    Transfer the mixture to a serving bowl and let cool to room temperature.

    Just before serving, stir in salt, pepper and balsamic vinegar to taste (1 teaspoon of traditional balsamic should be plenty).

    Total time: About 1 hour, plus cooling time for the vegetables.

    Makes 4 to 6 servings.

  • Per serving (each of 6 servings): 104 calories, 2 g protein, 10 g carbohydrates, 3 g fiber, 7 g fat, 1 g saturated fat, no cholesterol, 8 mg sodium

    BRAISED ROMANO BEANS WITH PANCETTA AND CHERRY TOMATOES

  • 1/4 pound pancetta (1 slice about 1/2-inch thick)

  • 3 tablespoons olive oil

  • 1 1/4 cups chopped onions, about 1 medium

  • 3 cloves garlic, thinly sliced

  • 1 1/2 pounds Romano beans, stems removed and cut into bite-sized pieces

  • 1 teaspoon salt

  • 1/2 pound cherry tomatoes, cut in half

  • 1 tablespoon minced fresh basil

    Unroll pancetta and cut into pieces about 1/2-inch long. Heat olive oil in a large saute pan over medium-high heat. When oil is hot, add pancetta and cook until the meat is well-browned and has rendered much of its fat, about 8 minutes.

    Pour off all but about 2 tablespoons of the fat, return pan to the heat and add the onions. Cook until onions are tender, about 3 minutes. Add garlic and Romano beans and stir them with the onions and pancetta. Add salt and 3/4 cup water and reduce heat to medium.

    Cover and cook, stirring occasionally, until the beans are silky in texture and flavorful, about 45 minutes. If the mixture begins to cook dry, add a little water.

    When the beans are cooked, remove lid and cook long enough to evaporate most of the remaining water, about 5 minutes.

    Reduce heat to low and add cherry tomatoes. Cook until they are warmed through.

    Serve either warm or at room temperature, first stirring in the basil and tasting to correct the seasoning.

    Total time: About 1 hour and 25 minutes.

    Makes 6 to 8 servings as an appetizer or side dish.

  • Per serving: (each of 8 servings): 155 calories, 5 g protein, 14 g carbohydrates, 5 g fiber, 10 g fat, 2 g saturated fat, 7 mg cholesterol, 536 mg sodium

    BRAISED ZUCCHINI WITH MINT AND LEMON

  • 2 pounds zucchini

  • 2 tablespoons olive oil

  • 1 cup finely diced onion

  • 2 cloves garlic, thinly sliced

  • Zest of 1/2 lemon

  • Salt

  • 1 tablespoon chopped mint, divided

  • 2 tablespoons lemon juice

  • 2 tablespoons toasted pine nuts

    Cut the ends from the zucchini, slice in quarters lengthwise, then cut the quarters in half crosswise to get large pieces of zucchini about 2 to 3 inches long.

    In a heavy-bottomed skillet, warm the olive oil and onion over medium-low heat until the onion softens and becomes fragrant, 3 to 4 minutes. Add zucchini, garlic, lemon zest, 1 teaspoon salt, 1 teaspoon mint and 2 tablespoons of water and stir well to combine. Reduce heat to low and cover. Cook, stirring occasionally, until the zucchini are extremely tender and almost translucent, about 25 minutes. There should be some liquid in the bottom of the pan.

    Remove lid, add lemon juice and increase heat to high. When the liquid begins to bubble, remove from heat and set aside uncovered. When the zucchini reach a warm room temperature, stir in remaining 2 teaspoons mint and pine nuts. Taste and add more salt and lemon juice, if necessary.

    Total time: About 1 hour.

    Serve warm or at room temperature.

    Makes 4 to 6 servings.

  • Per serving: (each of 6 servings): 96 calories, 3 g protein, 9 g carbohydrates, 2 g fiber, 7 g fat, 1 g saturated fat, no cholesterol, 400 mg sodium