As we move into the new year, many folks make a move to try and eat healthier, including me. After the extravagance of the holiday season, I crave lighter foods, including big salads and soups packed with veggies and whole grains, and I try to include a few meatless meals into our weekly meal plans. I love all vegetables, but I do have several favorites, including peppers. Something magical happens when you fry up fresh, colorful peppers just until they begin to brown. The caramelization brings out the inherent sweetness of the peppers and bumps up the flavor times ten. I could eat a helping of these peppers fried with onions, with a slice or two of crusty bread and a small wedge of soft cheese for dinner and be very happy. These peppers also pair well with any grilled or roasted meat, poultry, or seafood.
As well as being delicious, bell peppers repacked full of nutrients. Bell peppers are loaded with various vitamins and minerals including Vitamin C, Vitamin B6, Vitamin A, Vitamin E, Vitamin K1, Potassium, & Folate. In fact, bell peppers are so high in vitamin C, a single pepper provides up to 169% of the RDI. When choosing bell peppers, pick a variety of colors for the most flavor and nutrition. Choose firm, unblemished peppers and refrigerate peppers, unwashed, in a plastic bag in the vegetable drawer. Do keep peppers as dry as possible during storage, as moisture will eventually cause them to rot. Red, orange, and yellow peppers will last four to five days in the refrigerator. For the best results, use a large nonstick or cast iron skillet. If the peppers or onions are growing too quickly, turn down the heat a bit, and if the vegetables seem to be sticking, feel free to add a little more olive oil. If you like things spicy, you can also add a finely chopped hot chili pepper to the mix.
Deborah Mele 2020
- 3 Tablespoons Olive Oil
- 4 Medium Colored Bell Peppers, Sliced Into Strips
- 2 Medium Red or White Onions, Peeled & Sliced
- 3 Garlic Cloves, Minced
- 1 Teaspoon Coarse Sea Salt
- 1/2 Teaspoon Red Chili Flakes
- 1/4 Teaspoon Ground Black Pepper
- 1/4 Teaspoon Dried Oregano
- 1 Tablespoon Red Wine Vinegar
- 1/4 Cup Finely Chopped Fresh Parsley Leaves
- Heat a large nonstick or cast iron skillet over medium-high heat.
- Add olive oil, and once sizzling, add sliced bell peppers and sliced onions.
- Add in the salt, red pepper flakes, black pepper and dried oregano.
- Stir to coat the vegetables with the olive oil and seasonings.
- Cook, stirring occasionally, for about 15 minutes until the peppers and onions have softened and started to caramelize.
- Add the garlic and cook another minute or two until fragrant.
- Add in the red wine vinegar.
- Taste and season with more salt if necessary.
- Remove the peppers and onions from the heat, stir in chopped parsley, and serve warm or at room temperature.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 99 Total Fat: 7g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 0mg Sodium: 357mg Carbohydrates: 9g Net Carbohydrates: 0g Fiber: 1g Sugar: 3g Sugar Alcohols: 0g Protein: 1g