Recipe: Steamed bell peppers with feta vinaigrette

Serves 4.

Note: Feta cheese is terrific with this, but blue cheese or cream cheese also works fine, as does brie or Camembert. From Joyce White.

• 4 large bell peppers (red, green, yellow or mix of several)

• 2 tbsp. crushed coriander seeds

• 2 garlic cloves, crushed

• 1 tbsp. finely chopped fresh ginger root, or 1 tsp. powdered ginger

• 1/2 c. grapeseed or olive oil

• 2 tsp. prepared mustard

• 1/2 tsp. salt

• Freshly ground black pepper

• 1/4 c. crumbled feta cheese, or more if desired (see Note)

Directions

Place the peppers in a steamer basket over boiling water. You can steam half at a time if the basket is small. Sprinkle the peppers with the crushed coriander seeds and toss with the crushed garlic and ginger. Steam for about 8 minutes, or until the peppers are just tender.

Remove the peppers from the heat and place in a large serving bowl.

To prepare vinaigrette: In a small bowl combine the oil, vinegar, mustard, salt and black pepper. Whisk until well-blended and then stir in the feta cheese and whisk again until well mixed. Pour the vinaigrette over the peppers and mix well. Cool the peppers and then cover the bowl and chill the peppers and serve.

Nutrition information per serving:

Calories313Fat30 gSodium435 mg

Protein3 gCholesterol8 mgDietary fiber4 g

Diabetic exchanges per serving: 2 vegetable, 6 fat.

SAUTÉed Bell Peppers with Corn

Makes 4 generous servings.

Note: From Joyce White.

• 2 or 3 bell peppers (any color)

• 3 to 4 tbsp. peanut or grapeseed oil, divided

• 1 small onion or 2 or 3 green onions, chopped

• 2 or 3 garlic cloves, crushed

• 1 or 2 jalapeño chile peppers, seeded and finely diced

• 1/2 tsp. salt

• Freshly ground black pepper

Directions

Strip the corn, remove the silk, rinse and pat dry, and then cut the kernels from the cob, and set kernels aside in a bowl or on a plate.

Rinse and dry the peppers. Remove and discard core and seeds and cut lengthwise into 1/2 -inch wide strips.

Add the remaining 1 tablespoon oil to pan. Stir in the onion, garlic, chile peppers, thyme, salt and black pepper. Cook the vegetables over medium heat for 2 or 3 minutes, turning often.

Return the bell peppers back to the pan and cook 2 or 3 minutes or until warm, mixing well. Serve the vegetables warm or at room temperature.

Nutrition information per serving:

Calories162Fat11 gSodium300 mg

Carbohydrates16 gSaturated fat1 gCalcium16 mg

Diabetic exchanges per serving: 1 bread/starch, 2 fat.

RAINBOW BELL PEPPER QUICHE

Serves 4 to 6.

Note: A mixture of red, yellow and orange bell peppers looks lovely in this quiche. From Joyce White.

• 1 (91/2- or 10-in.) single pie crust, unbaked

• 3 bell peppers (any color)

• 2 tbsp. oil (olive, corn or grapeseed), or more if needed

• 2 to 3 tbsp. finely chopped fresh basil leaves

• 1/2 tsp. crushed red pepper flakes or cayenne pepper

• 1/2 tsp. allspice or nutmeg

• 3 eggs, at room temperature

• 1 c. whole milk, at room temperature

• 1 tsp. salt, or more if desired

• Freshly ground black pepper

• 1/2 c. (or more if desired) grated cheese, such as Swiss or Gruyère

Preheat oven to 400 degrees. Gently prick the bottom of the pie crust all over with a fork and then place the pie crust on the bottom oven shelf and bake according to package or recipe directions only until just lightly brown, or about 12 to 15 minutes. Cool the pie shell on a wire rack and then brush all over with a lightly beaten egg white and set aside.

When ready to bake the quiche, lower the oven temperature to 375 degrees. Rinse and dry the peppers. Remove and discard core and seeds and cut lengthwise into 1/4 -inch wide vertical strips, or narrower if desired.

Heat the oil in a medium size skillet over low heat. Stir in the bell peppers, basil, pepper flakes, allspice or nutmeg, and sauté 3 to 4 minutes, stirring. Sprinkle flour over the vegetables and mix well. Sauté the peppers 2 or 3 minutes longer, stirring often. Don't allow the peppers to scorch. Remove the pan from the heat and set aside.

Combine the eggs, milk, salt and black pepper in a medium-size bowl and beat briskly until well-blended.

Stir in the sautéed bell peppers and half of the grated cheese, and mix well. Pour the custard mixture into the lightly baked pie crust. Sprinkle the top of the pie with the remaining cheese.

When done, remove the quiche from the oven and let set for a few minutes, and then cut into wedges for serving. If serving later, cool on a wire rack. When ready to serve, reheat in a 325-degree oven for about 10 minutes and serve immediately.

Nutrition information per each of 6 servings:

Calories300Fat19 gSodium590 mg

Carbohydrates23 gSaturated fat7 gCalcium145 mg

Protein10 gCholesterol106 mgDietary fiber1 g

HERB-ROASTED BELL PEPPERS

Serves 4 to 6.

Note: From Joyce White.

• 6 large bell peppers (any color, or mixed)

• 2 or 3 garlic cloves, finely chopped

• 1 tsp. salt

• Freshly ground black pepper

• 1/4 c. olive oil, or more if needed

• 4 or 5 tbsp. balsamic or cider vinegar

• Rolled anchovies fillets (or capers or pitted olives)

Rinse and dry the peppers. Remove and discard core and seeds and cut lengthwise into 1/2-inch strips. Preheat the oven to 375 degrees.

In a large skillet or heavy roasting pan, combine the peppers, garlic, oregano (or rosemary or basil), and salt and black pepper. Drizzle oil over the vegetables and mix well.

Set the pan on the lower oven rack and bake for about 35 minutes or until the peppers are lightly charred, turning over several times in the pan during the baking.

When done, remove the pan from the oven and drizzle the vinegar over the peppers, mixing well.

Cool the peppers and then refrigerate, covered. Serve garnished with the anchovies (or capers or olives) and serve.

Calories142Fat10 gSodium400 mg

Carbohydrates12 gSaturated fat1 gCalcium17 mg

Protein2 gCholesterol0 mgDietary fiber4 g

Diabetic exchanges per serving: 2 vegetable, 2 fat.

BELL PEPPER CASSEROLE

Note: This dish is the South's answer to ratatouille, a French-inspired melange of bell peppers and a potpourri of vegetables. It is equally delightful warm or at room temperature. From Joyce White.

• 2 large bell peppers (any color or mixed)

• 2 medium zucchini, about 1 lb.

• 1 small eggplant, about 1/2 lb.

• 4 tbsp. olive or grapeseed oil, or more if needed

• 2 or 3 garlic cloves, crushed

• 1 large yellow onion, thinly sliced

• 1/4 c. freshly chopped basil, cilantro or parsley

• 1/2 tsp. salt or to taste

• Freshly ground black pepper

Directions

Rinse and dry the peppers. Remove and discard core and seeds and cut lengthwise into 1/2-inch strips. Rinse, scrub and drain zucchini and eggplant. Cut away any blemishes.

Cut the zucchini crosswise into about 1/4 -inch thick slices, and the eggplant lengthwise into 2- or 3-inch strips, about 1/2-inch wide. Dab the cut vegetables with several layers of paper toweling to sop up moisture.

Heat 2 tablespoons oil in a large heavy skillet or Dutch oven over medium-high heat. Add the zucchini and eggplant and sauté, turning frequently and adding a little more oil if needed, for 5 to 7 minutes or until the vegetables are opaque in color and softened. Remove the cooked vegetables from the pan, place in a bowl, and sprinkle with salt.

If needed, add a little more oil to the pan. Reduce heat to medium low. Add bell peppers, garlic, onion, basil (or cilantro or parsley), and sauté, stirring, for about 7 minutes or until the peppers are tender.

Reduce the heat to low, cover the pan or pot, and cook the vegetables for about 20 minutes, turning over with a spatula several times. Serve hot or at room temperature.

Nutrition information per each of 6 servings:

Calories140Fat10 gSodium404 mg

Carbohydrates13 gSaturated fat1 gCalcium37 mg

Protein3 gCholesterol0 mgDietary fiber3 g