Polenta With Ratatouille (microwaved)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy, Eggs | Low-fat | 4 | Servings | |
INGREDIENTS
| 2 | c | 1% low-fat milk |
| 2 | c | Water |
| 1 1/4 | c | Cornmeal, coarse |
| 1/2 | t | Salt |
| 2 | t | Olive oil |
| 1 | c | Chopped onions |
| 1 | T | Minced garlic |
| 2 | c | Green bell peppers, diced |
| 2 | c | Eggplant, peel and dice |
| 2 | c | Tomatoes, diced |
| 1/4 | c | Fresh basil, minced |
| 1 | t | Dried oregano |
| Freshly ground black pepper | ||
| 1/4 | c | Shredded Monterey Jack |
| cheese low-fat |
INSTRUCTIONS
Review: "Polenta, cooked cornmeal, is a cinch in the microwave. Here it is topped with a vegetable melange from southern France." POLENTA: In a rectangular 3-quart microwave-safe casserole, mix the milk and water. Whisk in the cornmeal and salt. Cover with vented plastic. Microwave on high power for a total of 12 minutes, or until most of the liquid is absorbed, stop and stir after 6 minutes. Let stand, covered, for 5 minutes. RATATOUILLE: Coat a large no-stick frying pan with no-stick spray. Add the oil and place over medium-high heat. Add the onions, garlic and green peppers. Cook, stirring frequently, for 5 minutes, or until the onions and peppers begin to soften. Add the eggplant, tomatoes, basil, oregano and black pepper. Cook, stirring occasionally, for 10 minutes, or until the eggplant is tender. TO SERVE: Spoon the vegetables over the cornmeal. Sprinkle with the Monterey Jack. Microwave for 1 minute, or until the cheese melts. 7 minutes attention: 35 minutes total. Per serving: 304 calories; 8.1 g. total fat (23%) ISBN 0-87596-269-6 edited by Jean Rogers; listed Nov 1996 by Path c/o McRecipe Recipe By : Prevention's Healthy One-Dish Meals (1996) Posted to MC-Recipe Digest V1 #284 Date: Thu, 07 Nov 1996 15:08:51 -0800 From: Hanneman <phannema@wizard.ucr.edu>
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Nutrition (calculated from recipe ingredients)
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Calories: 306
Calories From Fat: 65
Total Fat: 7.5g
Cholesterol: 11.2mg
Sodium: 487.3mg
Potassium: 934.1mg
Carbohydrates: 51.7g
Fiber: 9.2g
Sugar: 13.1g
Protein: 12.4g