Blistered Shishito Peppers with Garlic Chips

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

April 6, 2016 • 2 comments

Combine tender shishito peppers with garlic chips

My first shishito pepper encounter was more than five years ago at Elements restaurant at Sanctuary. Tender, with a salty, sweet and deep smoky taste. While shishitos were once reserved for fine dining and niche Japanese restaurants, today you can find shishitos pretty commonly at decent restaurants. My husband and I fell so hard in love with shishitos, that two years ago he bought seeds online and now he harvests shishitos all spring and summer long. If you’re not into gardening, don’t fret. Recently, I even discovered bagged shishitos from Melissa’s Produce on Safeway.com.

With their wide availability and as we enter their peak season of spring, I jumped at the chance to create this shishito recipe for you (and me) with sesame seeds, garlic and lemon. Or you can simply sauté the peppers in a bit of oil and sprinkle with soy sauce or sea salt.

Beware that about one in ten shishitos has a spicy kick. Still not to the level of a jalapeno, but hot enough to get you running for a glass of water (or Sauvignon Blanc–I’m just saying), if you’re not accustomed to eating spicy food.

Nutritionally, you can feel good knowing that shishitos count as a vegetable, though, botanically speaking, they’re a fruit. Either way, in each serving, shishitos are low in calories and provide an excellent source of vitamin C.

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Blistered Shishito Peppers with Garlic Chips

8 ounces (by weight) whole shishito peppers (about 4 cups)

1 teaspoon + 2 teaspoons neutral high heat oil like canola or avocado oil

3 tablespoons sliced garlic (this ingredient and step is optional)

1 tablespoon sesame seeds

2 teaspoons reduced-sodium soy sauce or tamari

1 double-size lemon wedge

1 teaspoon honey (optional)

Rinse and drain the peppers. Blot dry with paper towels. Preheat a large sauté pan on medium-low heat and drizzle 1 teaspoon oil down the middle of the pan. Add the garlic to the oil in a single layer and add the sesame seeds to the sides of the pan. Cook until the garlic is light golden, reducing heat as needed, gently shaking the pan back and forth, about 5 minutes. Transfer the garlic with a fork as the pieces turn golden, placing on a paper towel. Transfer the sesame seeds to the paper towel when they are aromatic and golden. This whole process should take about 5 minutes.

Wipe the pan clean with a paper towel and place on medium-high heat. Add 2 teaspoons oil. When the oil is hot, add the peppers and flick the pan a few times to coat the peppers. Then allow them to cook unbothered, tossing every couple minutes to blister the peppers on all sides, about 7 minutes. Reduce the heat to low and cook a bit longer until tender. Remove from heat and swirl in soy sauce, lemon juice, and honey (optional). Sprinkle with flaked salt, if desired. These also taste great served cool.

Prep time: 5 minutes

Cook time: 15 minutes

Makes 6 servings, 1/2 cup each 

Michelle Dudash, RDN, is a registered dietitian nutritionist, author of the best-selling cookbook Clean Eating for Busy Families, and creator of the 4Real Food Reboot, an online meal planning program for weight loss.

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Blistered Shishito Peppers with Garlic Chips

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: April 6, 2016

• Yield: 3 cups (6 Servings)
• Prep: 5 mins
• Cook: 15 mins
• Ready In: 20 mins

These shishitos are tender with a salty, sweet and deep smoky taste. Ready in 20 minutes!

Ingredients

• 8 ounces whole shishito peppers about 4 cups
• 3 teaspoons neutral high heat oil like canola, rice bran or grapeseed oil divided
• 3 tablespoons sliced garlic (this ingredient and step is optional)
• 1 tablespoon sesame seeds
• 2 teaspoons reduced sodium soy sauce
• 1 double-size lemon wedge
• 1 teaspoons honey optional

Instructions

1. Rinse and drain the peppers. Blot dry with paper towels. Preheat a large sauté pan on medium-low heat and drizzle 1 teaspoon oil down the middle of the pan. Add the garlic to the oil in a single layer and add the sesame seeds to the sides of the pan. Cook until the garlic is light golden, reducing heat as needed, gently shaking the pan back and forth, about 5 minutes. Transfer the garlic with a fork as the pieces turn golden, placing on a paper towel. Transfer the sesame seeds to the paper towel when they are aromatic and golden. This whole process should take about 5 minutes.
   
2. Wipe the pan clean with a paper towel and place on medium-high heat. Add 2 teaspoons oil. When the oil is hot, add the peppers and flick the pan a few times to coat the peppers. Then allow them to cook unbothered, tossing every couple minutes to blister the peppers on all sides, about 7 minutes. Reduce the heat to low and cook a bit longer until tender. Remove from heat and swirl in soy sauce and honey. Sprinkle with flaked salt, if desired. These also taste great served cool.
   
3. Nutrition Facts (per serving): 55 calories, 3 g total fat (0 g saturated fat), 60 mg sodium, 0 mg cholesterol, 6 g total carbohydrate (1 g fiber), 1 g protein, 4% DV iron, 2% DV calcium, 8% DV Vitamin A, 140% DV Vitamin C.
   

• Cuisine: healthy Japanese recipes
• Course: Appetizer
• Skill Level: Easy