The light baked peppers or ‘ammuddicati’ peppers are a colorful and tasty summer side dish!
I prepared them with all the tricks to make them more digestible and lighter.
Gratinated with a bit of whole wheat breadcrumbs and grated cheese.
No oil in cooking, added at the end.
Don’t forget to account for the breading in the total carbohydrate count of your meal.
Soft and tasty!
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- 2 square or horn-shaped peppers (ripe, red or yellow, and sweet-fleshed)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 tbsp breadcrumbs (or whole wheat breadcrumbs)
- 2 tbsp cheese (grated: cacio cavallo, grana, or parmesan)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- Baking Tray 10×11.5 inches
- Parchment Paper
Preparation
Wash the peppers.
Cut off the top part and remove seeds and white filaments.
Cut into strips or chunks as preferred.
Line a baking tray* with a sheet of parchment paper.
* wide enough, peppers should not overlap.Arrange the peppers on the tray, skin side down, with the inside facing up to hold the gratin, in a single layer to avoid overlapping.
Season with a pinch of salt and grind the pepper.
Sprinkle with breadcrumbs or whole wheat breadcrumbs.
Sprinkle with grated cheese.
Grind a bit more pepper.Preheat the oven.
Bake in a fan-assisted oven at 356°F for about 40 minutes.
Remove from the oven and drizzle the hot peppers with a bit of extra virgin olive oil, then mix to distribute the gratin, soften, and flavor the peppers.
Plate.
Your light baked peppers are ready.
Enjoy your meal!
– bruschetta and crostini;
– pasta, pasta salad, and rice salad;
– sauce and gravy preparations;
– both meat and fish-based preparations.
Storage, tips and variations
The traditional Sicilian recipe for ‘ammuddicati’ peppers includes the addition of capers.
You can use gluten-free breadcrumbs for a gluten-free version.
You can omit the grated cheese or replace it with a plant-based alternative for a vegan version.
You can prepare them in advance, they are delicious both warm and cold.
Baked peppers can be stored in the fridge for a couple of days in an airtight container.
FAQ (Questions and Answers)
Do peppers raise blood sugar?
Peppers are among the vegetables that in case of hyperglycemia, prediabetes and type 2 diabetes could cause a spike in blood sugar, so they should be consumed in moderation, and it’s important to monitor the glycemic response.
We consume the fruit of the peppers.
Peppers slightly change their sugar content according to their ripeness:
– green peppers are less ripe and less sweet but also harder to digest;
– yellow and orange peppers are ripe and have a milder flavor.
– red peppers are the ripest and sweetest with a slightly higher content of carbohydrates and sugars.
At the same time, the ripest peppers are more digestible.
The right compromise
I use well-ripe red or yellow peppers but in limited quantities to achieve a digestible and light dish without compromising tolerability.
As Professor Enzo Bonora generally suggests
It is important, in any case, in the presence of diabetes, to build an experience about the impact of this and all other foods on blood sugar. It means measuring before and two hours after eating it. Possibly more than once for more reliable information. If the glycemic increase is moderate – less than 50 mg – you can put a “green sticker” on that type of food. Otherwise, better avoid it.Can I use green peppers?
Green peppers, less ripe and less sweet, are also harder to digest.
It’s better to use red or yellow peppers in limited quantities.From the Accu-Chek Dietometer
A portion of 300 g of raw peppers – 150 g cooked grilled provides CHO 20.1 g.
