- “Something
Different”
- Enjoying Roasted Red Peppers
- BY DANA JACOBI
- FOR THE AMERICAN INSTITUTE
FOR CANCER RESEARCH
The first time
I ate a sweet red bell pepper, it was part of an antipasto at
an Italian restaurant. The tender roasted pepper, glistening
with olive oil, seemed completely unrelated to the grassy, almost
bitter tasting green pepper in the salad that always accompanied
dinner.
By now, red
peppers are as familiar as lettuce, so it is hard to believe
that 30 years ago they were as unknown to most of us as the Mediterranean
diet, which was barely on the radar screen for most Americans,
much less a way to eat. (Even ten years ago, when the Mediterranean
Pyramid first appeared, eating more like an Italian peasant was
still considered a radical act in some circles.) With the growing
popularity of the Mediterranean-style diet and restaurants specializing
in Italian regional cooking, I predict that red peppers will
soon be a vegetable people eat often and enthusiastically. Health
experts heartily recommend them as much as those who love their
wonderful taste.
It is amazing
to see red peppers evolve from an unfamiliar, even foreign, food
to a gourmet ingredient featured in up-scale markets and celebrity
cooking shows. After all, they are still green peppers which
have been allowed to remain on the vine until they ripen, picked
only after they become pleasingly sweet, and seemingly easier
to digest.
Beyond increasing
the sugar in a bell pepper, ripening also doubles the amount
of vitamin C. As the pepper turns from green to glowing red,
the amount of Vitamin A is increased nine-fold. Red peppers also
contain more folate, and are rich in the phytochemicals that
help protect us from many diferent chronic diseases. Red pepper
ranks among the top ten foods for beta-carotene, lutein and other
important antioxidants.
Mediterranean-cooked
sweet pepper dishes include Italian Pepperonata. Usually sautéed,
this version is roasted, making it easier for you to prepare
the rest of the meal while it bakes.
Pepperonata
- Makes
4 servings.
- 2 medium red
bell peppers, seeded and cut in 1/2-inch strips
- 2 medium yellow
or orange bell peppers, seeded and cut in 1/2-inch strips
- 1 large Spanish
onion, halved and cut in 1/2-inch strips
- Cooking spray,
preferably olive oil
- 2 Tbsp. chopped
fresh oregano, or 2 tsp. dried
- Salt and freshly
ground black pepper
- 1 cup fat-free,
reduced-sodium chicken broth, heated
Preheat oven
to 350 degrees.
Place peppers
and onions in 9x13-inch baking dish. Coat vegetables generously
with cooking spray. Toss to evenly distribute oil. Spray and
toss again. Sprinkle on oregano, salt and pepper to taste, and
toss again.
Pour hot broth
into baking dish.
Bake Pepperonata
15 minutes. Stir to mix vegetables. Continue baking until vegetables
are soft but still hold their shape, about 30 minutes. Adjust
seasoning and cool down until warm before serving. (Pepperonata
can also be served at room temperature. It will keep 3 to 4 days
if refrigerated. Let chilled vegetables come to room temperature
before serving.)
Per serving: 56 calories, 1 g. total fat (0 g. saturated fat),
13 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 148 mg.
sodium.
__________
“Something
Different” is written for the American Institute for Cancer
Research (AICR) by Dana Jacobi, author of The Joy of Soy, and
recipe creator for AICR’s Stopping Cancer Before It Starts.
- AICR offers
a Nutrition Hotline (1-800-843-8114) Monday-Friday, 9 a.m. to
5 p.m. ET, a free service that allows you to ask a registered
dietitian questions about diet, nutrition and cancer. The American
Institute for Cancer Research is the only major cancer charity
focusing exclusively on the link between diet, nutrition and
cancer. The Institute provides a range of education programs
that help millions of Americans learn to make changes for lower
cancer risk. AICR also supports innovative research in cancer
prevention and treatment at universities, hospitals and research
centers across the U.S. The Institute has provided more than
$65 million in funding for research in diet, nutrition and cancer.
AICR’s Web address is www.aicr.org. AICR is a member of
the World Cancer Research Fund International.
- ____________________________________
- ARTICLE POSTED
MARCH 31, 2003
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