Low Fat Piperade
Bright, colorful, and packed with vibrant Mediterranean flavors, this Low Fat Piperade is a light and wholesome twist on the classic Basque dish. Featuring a medley of colorful bell peppers, ripe tomatoes, and aromatic garlic, this recipe brings together fresh ingredients simmered to perfection with fragrant thyme and parsley. What sets this dish apart is its healthy spin using egg whites for a protein boost, making it a lower-fat yet equally satisfying option. Ready in under an hour, this Piperade is as versatile as it is delicious—serve it warm on its own, paired with crusty bread, or as a flavorful topping for grilled chicken or fish. With minimal olive oil and all-natural ingredients, this guilt-free recipe is perfect for anyone seeking nutritious, flavorful meals.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 large onion
- 1 red bell pepper
- 1 green bell pepper
- 1 yellow bell pepper
- 3 garlic cloves
- 4 ripe tomatoes
- 4 egg whites
- 1 teaspoon fresh thyme leaves
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
Instructions
Peel and thinly slice the onion. Remove the seeds and core from the bell peppers, then slice them into thin strips.
Mince the garlic cloves. Chop the tomatoes into small cubes, discarding any excess liquid to prevent the piperade from becoming watery.
Heat the olive oil in a large, non-stick skillet over medium heat. Add the onion and saute for about 5 minutes until it becomes translucent and soft.
Add the sliced bell peppers to the skillet and cook for another 10 minutes, stirring occasionally, until the peppers begin to soften.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the chopped tomatoes to the skillet along with the thyme leaves, salt, and black pepper. Stir to combine and allow the mixture to simmer gently for about 20 minutes, uncovered, until the vegetables are tender and the flavors meld together.
While the vegetable mixture simmers, lightly beat the egg whites in a small bowl.
After 20 minutes of simmering, create a small well in the center of the vegetable mixture and pour the egg whites into the well. Stir gently, allowing the heat to slowly cook and incorporate the egg whites into the mixture. Continue cooking for 3-4 minutes until the egg whites are set.
Remove the skillet from the heat and stir in the freshly chopped parsley.
Serve the low-fat piperade warm, either on its own, with crusty bread, or as a topping for grilled chicken or fish.
Nutrition Facts
Calories |
468 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1445 mg | 63% | |
| Total Carbohydrate | 63.6 g | 23% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 26.6 g | ||
| Protein | 24.9 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 152 mg | 12% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 2459 mg | 52% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
