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Publix GreenWise Market Magazine - Summer 2009
SWEET!
 Bell peppers aren’t pungent, fiery or spicy, and they don’t make us sneeze. In fact, with a mildly sweet flavor that makes them perfect for eating raw, cooked or roasted, it’s surprising they’re called peppers at all.
The more sunlight these glossy vegetables soak up, the sweeter they become (which is why they’re also known as sweet peppers). It’s the variety of the plant and the degree of ripeness that determines the final color, but almost all bell peppers start out in some shade of green. In fact, the red versions are actually green peppers that have been allowed to more fully ripen.
Besides adding a punch of taste and color to dishes, sweet peppers also pack a host of health benefits. All are a great source of vitamin C, but the content varies by color. A medium green pepper contains just under 100 mg (more than the Dietary Reference Intake for both men and women), but a yellow one has more than twice that and a red one falls somewhere in the middle. The red pepper takes top honors when it comes to fiber, folate and vitamin A, while green and yellow peppers contain only a negligible amount of the latter.
Bell peppers are among the vegetables and fruits that often test high for residual pesticides, so look for organic green bell peppers at your neighborhood Publix. Choose those that are heavy for their size, have a rich color and firm unblemished skin, and yield to gentle pressure. Unwashed peppers will keep for a week in the refrigerator. Enjoy them raw in salads or as a snack, or dice them and add to any number of cooked foods, from meat loaf to chili to enchiladas.
Roasting peppers turns them into a true culinary treat. Simply cut them in half and remove the stems, seeds and membranes. Place, cut side down, on a foil-lined baking sheet and bake in a 425°F oven for 20 to 25 minutes or until the skins are bubbly and brown. Remove from the oven and cover peppers until cool, about 15 minutes. Then pull the skin off gently and use the peppers immediately or drop them into a freezer bag and freeze for later use. For more tasty sweet pepper ideas, sample the recipes that follow.
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 Penne with Walnuts and Peppers
START TO FINISH: 30 MINUTES
Walnuts, the only nuts that contain a significant amount of heart-healthy omega-3 fatty acids, add a satisfying crunch to this vegetarian dish.
6 ounces dry whole wheat or multigrain penne or rotini pasta
1 tablespoon olive oil*
¼ cup walnuts, coarsely chopped
4 large garlic cloves,* thinly sliced
2 medium red and/or yellow sweet peppers, seeded and cut lengthwise into bite-size strips
1 small red onion, cut into thin wedges
1 cup halved red cherry* or grape tomatoes*
¼ cup snipped fresh parsley
2 teaspoons snipped fresh rosemary or ½ teaspoon dried rosemary, crushed
¼ teaspoon salt
¼ teaspoon coarsely ground black pepper
2 tablespoons finely shredded Parmesan cheese (optional)
ONE Cook pasta according to package directions. Drain and set aside.
TWO Meanwhile, in a large skillet heat oil over medium heat. Add walnuts and garlic. Cook about 2 minutes or until garlic is light brown, stirring frequently. Add sweet peppers and red onion. Cook for 5 to 7 minutes or until vegetables are crisp-tender, stirring frequently. Add tomatoes; cook and stir until heated through. Stir in parsley, rosemary, salt and black pepper. Put pasta in a large shallow bowl. Top with walnut-pepper mixture; toss gently to coat. If desired, sprinkle with Parmesan cheese. Makes 4 (1¾-cup) servings.
Nutrition Facts per Serving: 269 cal., 10 g total fat (1 g sat. fat), 0 mg chol., 153 mg sodium, 40 g carb., 5 g dietary fiber, 8 g protein. Exchanges: 2 starch, 2 vegetable, 2 fat. Carb Choices: 2.5.
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 Yellow Pepper Soup with Yogurt and Cucumbers
START TO FINISH: 55 MINUTES
A serving of this refreshing summer soup contains more vitamin C than four oranges.
1 cup plain low-fat yogurt* (do not use fat-free)
1 teaspoon fennel seeds, crushed
2 tablespoons olive oil*
5 cups coarsely chopped yellow sweet peppers (4 medium)
¼ cup chopped shallots (2 medium)
¾ teaspoon ground cardamom
1 14-ounce can reduced-sodium chicken broth
1 cup water
2 tablespoons cider vinegar*
¼ cup coarsely chopped cucumber*
Freshly ground black pepper (optional)
ONE In a small bowl combine the yogurt and fennel seeds. Cover and let stand at room temperature for 30 minutes.
TWO Meanwhile, place olive oil in a large saucepan over medium heat. Cook the sweet peppers, shallots and cardamom in the hot oil for about 15 minutes or until peppers are just beginning to soften. Add chicken broth, water and vinegar. Bring to a boil; reduce heat. Simmer, covered, for 5 minutes more.
THREE Remove from heat and let cool slightly. In a blender or food processor, blend or process the mixture, half at a time, until smooth. Return all soup to saucepan. Cook and stir over medium heat until heated through.
FOUR Ladle blended soup into individual bowls. Top with a dollop of the yogurt mixture, the cucumber and, if desired, black pepper. Can be served warm or chilled. Makes 4 servings.
Nutrition Facts per Serving: 167 cal., 8 g total fat (2 g sat. fat), 4 mg chol., 286 mg sodium, 19 g carb., 2 g dietary fiber, 7 g protein. Exchanges: .5 starch, 2 vegetable, 1 fat. Carb Choices: 1.
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 Red Pepper and Apricot Chutney
PREP: 40 MINUTES COOK: 20 MINUTES
This sweet-sour relish is a delicious accompaniment to grilled pork or chicken. Or use it as a party spread for crackers by beating ½ cup of light cream cheese until smooth, then blending in ¼ cup of the chutney until combined.
3 large red sweet peppers, roasted,** peeled and chopped (1¼ cups)
1 cup finely chopped red onion
½ cup dried apricots, snipped
1/3 cup golden raisins
2/3 cup cider vinegar*
¼ cup granulated sugar
¼ cup packed brown sugar
3 garlic cloves,* minced
1 tablespoon grated fresh ginger
1 teaspoon crushed red pepper*
½ teaspoon salt
½ teaspoon dry mustard
ONE In a medium saucepan combine all ingredients. Bring to a boil; reduce heat. Simmer, uncovered, about 20 minutes or until slightly thickened, stirring occasionally. Let mixture cool (it will continue to thicken as it cools).
TWO Serve immediately or transfer to a nonmetal container; cover and chill for up to 1 week. Makes about 18 (2-tablespoon) servings.
Nutrition Facts per Serving: 55 cal., 0 g total fat (0 g sat. fat), 0 mg chol., 68 mg sodium, 14 g carb., 1 g dietary fiber, 1 g protein. Exchanges: 1 Fruit. Carb Choices: 1.
** TIP: To roast peppers, halve peppers lengthwise; remove stems, seeds and membranes. Place halves, cut side down, on a foil-lined baking sheet. Bake in a preheated 425°F oven for 20 to 25 minutes or until skins are charred. Bring foil up around peppers to enclose. Let stand 15 minutes or until cool. Use a sharp knife to loosen edges of the skins; pull off the skin in strips and discard.
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 Summer’s Bounty Salad
START TO FINISH: 25 MINUTES
CHILL: UP TO 2 HOURS
The corn in this dish is not cooked, so be sure to choose ears with plump, tender kernels.
4 uncooked ears fresh corn* (to make 2 cups of kernels)
1/3 cup slivered red onion
½ cup finely chopped red sweet pepper
½ cup finely chopped green sweet pepper*
¼ cup shredded fresh basil
2 tablespoons Publix GreenWise Market Organic Balsamic Vinegar*
2 tablespoons extra-virgin olive oil*
¼ teaspoon salt
1/8 teaspoon freshly ground black pepper
ONE Cut kernels from ears of corn.
TWO In a bowl combine corn, onion, sweet pepper and basil. For the dressing, in a small bowl whisk together the vinegar, olive oil, salt and black pepper. Drizzle dressing over corn mixture and toss to combine. If desired, cover and chill for up to 2 hours before serving. Makes 6 servings.
Nutrition Facts per Serving: 109 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 102 mg sodium, 16 g carb., 2 g dietary fiber, 2 g protein. Exchanges: 1 starch, 1 fat. Carb Choices: 1.
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 Grilled Vegetables on Ciabatta
START TO FINISH: 30 MINUTES
Need a yummy side dish idea? Instead of making a sandwich, just grill the veggies as directed below, then dot with the goat cheese and serve.
3 tablespoons Publix GreenWise Market Organic Red Wine Vinegar*
2 tablespoons water
1 tablespoon olive oil*
1 teaspoon dried oregano,* crushed
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
3 large red and/or orange sweet peppers
2 medium zucchini* and/or yellow summer squash,* halved crosswise and sliced lengthwise into ¼-inch-thick slices
1 16-ounce loaf ciabatta bread
2 ounces soft goat cheese (chèvre)
2 ounces reduced-fat cream cheese (Neufchâtel), softened
Fresh oregano (optional)
ONE In a small bowl whisk together the vinegar, water, oil, dried oregano, salt and pepper. Set aside. Cut sweet peppers into quarters. Remove stems, membranes and seeds. Brush sweet peppers and zucchini slices with some of the vinegar mixture. For a charcoal grill, grill vegetables on the rack of an uncovered grill directly over medium coals until crisp-tender, turning once halfway through grilling and brushing often with the vinegar mixture. Allow 8 to 10 minutes for sweet peppers and 5 to 6 minutes for zucchini and/or summer squash. Remove vegetables from grill. (For a gas grill, preheat grill. Reduce heat to medium. Add vegetables to grill rack. Cover and grill as directed above.) Cut peppers into strips.
TWO Split ciabatta in half lengthwise. Place ciabatta, cut side down, on the grill over medium coals for 1 to 2 minutes or until bread is lightly toasted. In a small bowl combine the goat cheese and cream cheese until smooth.
THREE To assemble, spread goat cheese mixture over bottom layer of ciabatta. Top with the sweet peppers and squash. Drizzle with any remaining vinegar mixture. Place top half of ciabatta over vegetables. Slice to serve. If desired, garnish with fresh oregano. Makes 6 to 8 servings.
Nutrition Facts per Serving: 312 cal., 9 g total fat (4 g sat. fat), 12 mg chol., 621 mg sodium, 45 g carb., 5 g dietary fiber, 11 g protein. Exchanges: 2.5 starch, .5 lean meat, 2 vegetable. Carb Choices: 3.
Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in these recipes. |
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Did You Know?
Early Portuguese and Spanish explorers brought the bell pepper from its native South America back to Europe. It soon became a mainstay of many cuisines.
Recipes Copyright Meredith Corporation 2009. All rights reserved. Recipes reprinted with permission. |
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