CAPONATA BAKE

PREP 15 MINS COOK 35 MINS MAKES 2 (WITH LEFTOVERS FOR 2 FOR ANOTHER DAY; AS A MAIN)

700g (about 6) potatoes,

unpeeled, thinly sliced

4 Tbsp skim milk

85g reduced-fat vintage cheese,

finely grated

1 Tbsp olive oil

2 brown onions, finely chopped 4 tsp balsamic vinegar

2 tsp salt-reduced vegetable stock powder or gluten-free stock powder

2 x 400g cans no added salt

chopped tomatoes

2 eggplants, cut into chunks

2 red capsicum, deseeded and

chopped

1 small bunch basil, leaves picked

and finely chopped

3 cloves garlic, finely grated 10 Kalamata olives, pitted and

halved

2 tsp drained capers

1/3 bunch flat leaf parsley, chopped 320g broccoli florets

1 Preheat the grill on high. Cook the potatoe slices in a medium saucepan of boiling water for 10 minutes. Drain well and tip into a bowl (don’t worry if they break up a little). Add the milk and half the cheese to the potatoes. Mix together. 2 Meanwhile, heat the oil in a large non-stick frying pan over medium heat. Add the onion and cook, stirring occasionally, for 8-10 minutes or until the onion softens. Stir in the balsamic vinegar and stock powder. Stir in the tomatoes, eggplant, capsicum, basil and garlic. Cover and cook, stirring often, for 20 minutes, and adding a little water if necessary, until the eggplant is tender when tested with a knife.

3 Remove the pan from the heat and stir in the olives, capers and parsley. Tip into two shallow ovenproof baking dishes. Cover with the potatoes and sprinkle with the remaining cheese. Place one baking dish under the grill and cook for 5-7 minutes or until golden. While it’s grilling, steam or boil half the broccoli to serve with the bake.

Nutrition info

PER SERVE 1710kJ, protein 24g, total fat 13g (sat. fat 3g), carbs 48g, fibre 20g, sodium 679mg

• Carb exchanges 3 • GI estimate low • Gluten-free option

Plan for success by shopping and prepping for the week ahead, that way you won’t get derailed