The light roasted bell pepper sauce is a kind of sauce based on peeled peppers and low oil content.
I used air fryer roasted peppers.
It is prepared in a few minutes and is digestible, fresh, and tasty.
Versatile:
• condiment for bruschetta and crostini;
• pasta condiment;
• flavor enhancer for preparations based on meat, fish, cheese, eggs, or legumes [e.g., hummus].
We consume the fruit of the peppers.
Green peppers are less ripe, therefore less sweet, but may cause digestive issues.
Yellow and orange peppers are ripe.
Red peppers are fully mature, thus sweeter [with a higher carbohydrate and sugar content compared to green peppers].
Having digestive issues, I choose peppers that are square or, alternatively, elongated, called bull’s horn or sweetcorn in red or yellow mature color and with sweet flesh.
Peppers are among the vegetables that might potentially [conditional] cause a rise in blood sugar in cases of hyperglycemia, prediabetes, and type 2 diabetes, so they should be consumed in moderation and their glycemic response should be monitored.
In the Accu-Chek diet meter, you will find the CHO count per serving:
• 300 g of raw weight roasted peppers (cooked 150 g) → CHO 20.1.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Air frying, Other
- Cuisine: Italian
Ingredients
- square peppers or sweetcorn (in mature red or yellow color and with sweet flesh)
- basil
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 2 tsp extra virgin olive oil (raw)
- 2 tsp lemon juice
Tools
- Air fryer
- 1 Plastic bag for freezer
- Food processor or Mixer
Preparation
Watch the reel on Instagram → HERE.
Wash the peppers thoroughly.
Proceed with cooking: you can cook your peppers in the oven, air fryer, or on the grill.
I used air fryer roasted peppers.Air fryer cooking
Follow the instructions [temperature and times] indicated in your appliance’s user manual.
Generally, it takes 20 minutes at 392° F.Peel the peppers
To peel roasted peppers easily and quickly, place the still hot roasted peppers inside a freezer bag for 5 minutes.
Then it will be very simple to peel them.Clean the peppers
Once peeled: remove the stalk, open the peppers, and remove the seeds.
Cut the roasted peppers into strips.Select and wash basil leaves.
Drain them in a colander.
Dry them on a paper towel.Put in the mixer:
• roasted peppers;
• a pinch of salt;
• a pinch of pepper;
• 2 tsp of oil;
• 2 tsp of lemon juice;
• basil;
and blend.! the mixer should be activated in bursts and not continuously, and the blades should not overheat.
Your light roasted bell pepper sauce is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations of food indicated in your dietary plan.
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