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Nutrition · From our archive

Caponata with Toasted Almonds

ZBZachari Breeding
· 1 min read

Photo: Nadin Sh

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Nutritional Balance

Balanced Meal Nutrition Profile

Estimated nutrient density and satiety balance per serving against daily wellness targets.

  1. Dietary Fiber SupportDigestive wellness 38% daily goal
  2. Satiety DurationFullness without crashes 4.5 hours
  3. Blood Sugar StabilityLow glycemic curve Steady curve
  4. Prep SimplicityWeeknight ease Practical prep

Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.

This flavorful eggplant dish can be served as an appetizer with crusty bread or as a topping to your favorite protein. Toasted slivered almonds add an enhanced flavor that brings out the natural sweetness in the vegetables.

This sponsored recipe is brought by the Almond Board of California as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Caponata with Toasted Almonds

Recipe by Zachari Breeding, MS, RDN, LDN

 Ingredients

  • 5 tablespoons (74 milliliters) olive oil
  • 4 cups (360 grams) eggplant, ½-inch cubes
  • 1 cup (125 grams) onion, diced
  • 2 tablespoons (18 grams) garlic, minced
  • 14.5 ounces (411 grams) reduced-sodium canned diced tomatoes
  • 2 tablespoons (30 milliliters) red wine vinegar
  • 4 tablespoons (55 grams) drained capers
  • 2 tablespoons (6 grams) fresh basil, chiffonade
  • ¾ cup (100 grams) almonds, sliced, toasted
  • 1 teaspoon (7 grams) kosher salt
  • 1 teaspoon (2 grams) crushed red pepper flakes

Directions

In sauté pan, add olive oil and sauté eggplant, onion and garlic for 10 minutes; eggplant will have softened significantly and onions will be translucent. Add canned tomatoes, vinegar and capers; simmer 15 minutes until mixture has thickened. Add toasted almonds, basil, and season with salt and pepper flakes. Serves 4.

Nutrition Information

Serving Size: 1 cup (231 grams)

CALORIES 306; TOTAL FAT 24g; SAT. FAT 3g; CHOL. 0mg; SODIUM 818mg; CARB. 20g; FIBER 8g; SUGARS 7g; PROTEIN 8g; POTASSIUM 672mg; PHOSPHORUS 179mg

Zachari Breeding

Zach Breeding, MS, RDN, LDN, FAND, is a Philadelphia-based registered dietitian nutritionist, professional chef and clinical dietitian of the Cystic Fibrosis Clinic at Drexel University College of Medicine. He is the author of The Slice Plan: An Integrative Approach to a Healthy Lifestyle and a Better You. Connect with Zach on his website, The-Sage: Nutritious Solutions, and on Facebook and Twitter.