"Healthy Sauté" is my revolutionary new way to bring out the delicate, sweet flavor of Red Bell Peppers while helping to preserve most of their nutrients. The easy-to-prepare Mediterranean Dressing adds even more flavor and nutrition. I recommend using Red Bell Peppers (or yellow or orange ones if red ones are not available), rather than Green Bell Peppers, which tend to become bitter when cooked. (Taken from page 167 of the 2nd Edition of the World's Healthiest Foods book.)
Prep and Cook Time: 7 minutes
2 medium red bell peppers, sliced
3 + 2 TBS low-sodium vegetable or chicken brothor water
3 TBS extra virgin olive oil (or to taste)
2 tsp lemon juice
2 medium cloves garlic, pressed or finely chopped
sea salt and pepper to taste
Optional: goat or feta cheese
Chop garlic and let sit for 5 minutes.
Slice Red Bell Peppers 1/4-inch thick. The correct thickness is important for proper cooking.
Heat 3 TBS broth in a stainless steel skillet over medium high heat if using a medium size burner or on medium if using a large size burner. Watch broth as it will begin to steam in only a few seconds.
As soon as liquid begins to steam, add Red Bell Peppers and cover with a tight fitting lid.
After 3 minutes, remove the cover and turn once keeping the Bell Peppers in an even layer in the pan. Continue to cook, uncovered, for another 4 minutes.
Transfer to a bowl. For more flavor, toss Bell Peppers with the remaining ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Red Bell Peppers, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.