Caponata (Broccoli-Mushroom Relish)
If you're looking for a new taste twist for broccoli and other cancer-fighting vegetables, this relish makes a delectable side dish. It is served as an antipasto in place of a green salad in winter, and as a condiment with chicken, fish or tofu. It keeps for 5 days tightly covered in the refrigerator. Adapted from American Institute for Cancer Research.
- 2 Tbsp. extra virgin olive oil
- 3 garlic cloves, minced
- 1 large onion, chopped
- 1/4 cup raisins
- 2 4-oz. cans sliced mushrooms, drained
- 1 Tbsp. sugar
- 4 cups chopped broccoli stems and/or small broccoli florets
- 4 Tbsp. pine nuts
- 1 bunch Swiss chard, stems removed, cut crosswise into 3/4" strips (about 4 cups)
- 1-2 Tbsp. capers, drained and rinsed
- 1 8-oz. can tomato sauce
- Salt and ground black pepper, to taste
- 2 Tbsp. balsamic vinegar
Heat oil in a large skillet over medium-high heat. Add the onion and saute until it starts to brown, about 5 minutes. Add the mushrooms and broccoli. Cook 3 minutes.
Meanwhile, slice the chard and set aside. Then, in a small bowl, combine the tomato sauce, vinegar, garlic, sugar, raisins, pine nuts, and capers. Add the tomato mixture to the skillet, along with the chard. Cook another 2-3 minutes, stirring 3 or 4 times. Season to taste with salt and pepper.
Transfer the Caponata to a container and set aside to cool to room temperature. Serve immediately, or cover and refrigerate until ready to serve.
Makes 6 cups. Each cup provides about 150 calories, 4g protein, 8g fat (1g sat), 0mg cholesterol, 17g carbohydrates, 4g fiber, 380mg sodium, 520mg potassium, 50mg calcium.