Italian Pepper Salad

Italian Pepper Salad is an easy and quick recipe for a side dish. Serve with grilled or roasted chicken for a full meal. Ingredients include: banana peppers, garlic, currants, pine nuts and parsley. Cooked in vinegar and sugar for the added zip of a sweet & sour flavor. This is is also a healthy, low calories, low fat, low cholesterol, low sodium, low carbohydrates, diabetic-friendly, gluten-free, heart-healthy and Weight Watchers (6 SmartPoints), (4 PointsPlus) recipe. Makes (8) servings. Italian Pepper Salad will be loved by all of your family, friends and guests.italian-pepper-salad

Prep Time: 20 Minutes.
Cooking Time: 11 Minutes.


3 tbsp extra virgin olive oil
3 medium size red bell peppers, sliced 3/4 inch thick
5 Italian frying peppers, fresh Cubanelles or banana peppers,
sliced 3/4 inch thick

4 cloves garlic, very thinly sliced
1 tbsp dry white wine or water
1/3 cup white-wine vinegar
1 tbsp granulated sugar
3/4 tsp kosher salt
1/2 cup currants
1/3 cup pine nuts, toasted
2 tbsp chopped fresh parsley


1. Heat olive oil in a large skillet or pot over medium-high heat. Add peppers; cook, stirring often, for 5 minutes. Add garlic and wine (or water); cook, stirring occasionally until almost tender, 3 to 5 minutes more. Add vinegar, sugar and salt; cook, stirring for 1 minute. Remove from heat.

2. Gently stir in currants and pine nuts. Sprinkle with parsley just before serving.

This would go well with grilled chicken if desired.

Make Ahead Tip:
Hold at room temperature for up to 2 hours or refrigerate for up to 1 day; bring to room temperature before serving.

YIELD: 8 Servings.
Serving Size: 3/4 cup per serving.

Weight Watchers (6 SmartPoints), (4 PointsPlus)
Carb Choices: 1

Diet Exchange:
1 Vegetable + 1/2 Fruit + 2 Fat

Calories: 142, Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 112mg, Potassium: 294mg, Sugars: 10g, Carbohydrates: 14g, Fiber: 3g, Protein: 2g

Original recipe and image from: McNeil Nutritionals.

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IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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