3 large Bell Peppers
Roast the peppers.
Chop all ingredients for the recipe.
2 Red Potatoes
1 teaspoon Olive Oil
Microwave diced Potatoes covered with paper towel 4-5 minutes for use later in the recipe. Meanwhile, heat 1 teaspoons Olive Oil in a cast iron pan over medium high heat until shimmering.
6 ounces Mushrooms
Add Mushrooms and sauté until golden brown.
6 teaspoons Olive Oil
1 cup Sweet Onion; finely chopped
4 teaspoons Garlic Cloves; finely chopped
3 large Bell Peppers
1 1/2 - 2 cups Zucchini & Summer Organic Yellow Squash; diced
2 Bay Leaves
1 teaspoon Italian Seasoning mix
Pinch Red Pepper Flakes
1/2 cup Veggie Broth
Remove from pan and set aside in bowl. Add 6 teaspoons of Olive Oil to the pan and heat until pan is shimmering, add Onions and Garlic and cook, stirring, until soft, about 8 minutes then add Peppers, Squash, Bay Leaves, Basil stems, Italian Seasoning and Red Pepper Flakes, if the pans seems dry add a little Veggie Broth 2 -4 tablespoons and continue to cook until vegetables have begun to soften, about 6 minutes.
6 ounces Mushrooms
1 28 ounce can Diced Tomatoes (no salt added)
Add Tomatoes, and Mushrooms cook covered with a lid or sheet pan if you don’t have a big enough lid, until all the Vegetables have softened and the mixture has begun to thicken, about 10-12 minutes, stirring occasionally, if the sauce seems too thick add a little broth.
Sea Salt (to taste)
Ground Black Pepper (to taste)
Season to taste with Salt and Pepper and turn off heat and remove Bay Leaves.
Take half the sauce and put in sealed glass bowl, use for a dinner later in the week.
2 Red Potatoes
Turn heat back on and add diced cooked Potatoes to the sauce for 6 minutes to get the potato flavor melded. Stir in half of the chopped Basil. Cover and keep warm until ready to serve. Heat your plates if you have the time to do so.
non-stick Olive Oil spray
1 ounce Parmesan Cheese*
Meanwhile heat a spray of non-stick Olive Oil spray in the cast iron skillet over medium-high heat until slightly bubbling. Add Eggs (I like to do 2 at a time) and fry until whites are set and yolk is runny. Divide sauce between the six plates. Top each plate with an Egg, grate a touch of Parmesan Cheese* and sprinkle with remaining chopped Basil.
6 1/2 Wholegrain Sandwich Thins
Serve with toasted sandwich thin halves cut into triangles to scoop up the hash, a small bowl of seasonal fruit salad with non-fat yogurt sauce or if you're in a hurry serve with a piece of cut fruit and a non-fat cappuccino!!
How to Roast Peppers
The oven is my preferred method for roasting peppers, because you can roast several Peppers at once with easy cleanup about 6 per baking sheet and it’s fool proof. Preheat oven to 400 degrees. Line a baking sheet with foil. Lay Peppers on their sides on the foil, stems pointing sideways. Put baking sheet in oven and allow Peppers to roast for 20 minutes. Remove baking sheet. Using tongs, give the Peppers a half turn, and then place back in the oven for another 20 minutes. Check to make sure Peppers have fully roasted. The skin should be charred and soft, and the Peppers should look slightly collapsed. If they don't look ready, let them roast for a few more minutes. When they're done, remove baking sheet from oven.
I also like to use my oven broiler to roast the peppers, which is a faster process that chars them more than regular oven roasting. While it goes faster, you also have to be on top of it, as the Peppers will need frequent turning during the process. Preheat broiler to high and place the Peppers below the broiler. I suggest placing the Peppers on a foil-lined baking sheet about 6-9 inches below the broiling element. That way, the Peppers will be able to soften as they char. When they're too close to the broiler, they will char before they're cooked, which means the flesh won't soften and they'll be harder to peel. Let them roast for 20-25 minutes, giving a quarter-turn every 5 minutes, till the Peppers are charred, soft and collapsing. The broiler will char them quite a bit, the skin will be very black and crispy-- don't worry; you're going to peel it off anyway. Remove from the oven.
Steaming your Peppers
Once you've roasted your peppers, you will need to steam them. This process will help you peel the tough skin from them more easily. There are a few ways to steam the peppers. I like to place the roasted Peppers on a flat, smooth surface like a cutting board or the baking sheet they roasted on, and then invert a large bowl over the top of them. The bowl traps the steam inside. Steam for 15 minutes. If you want to use a plastic bag or wrap, make sure you let the Peppers cool slightly (about 5 minutes) after roasting before sealing them inside. Whichever method you choose, let the Peppers steam for about 15 minutes.
Seeding and Peeling your Peppers
Once the Peppers have steamed slice the pepper vertically from top to bottom and lay the pepper open so it becomes one long strip. Pull the stem from the top of the pepper. The stem and a clump of seeds should loosen easily. Use a towel or paper towel to wipe off any loose seeds that remain inside the pepper. Flip the pepper over to reveal the skin side. Strip off the charred skin. If you want a more charred flavor, you can leave a few small-blackened bits on the skin. Once you've peeled and seeded your peppers, you'll end up with soft, sweet, tasty pepper flesh. Any run off juice can be added to the recipe for great flavor.
If you don't plan on using the Peppers within a few days, freeze the completely cooled roasted pepper strips in zip top bags or ball glass jars... they actually hold up well to freezing and retain much of their flavor when thawed. No oil is needed. Make a big batch and pull them out of the freezer as needed in your recipes.
*If you are following Simple Start, use Fat Free Cheese or count this towards your daily indulgence points.