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Black Bean Ragoût With Cheese Polenta

Oxmoor House
Prep time 12 mins
Cook time 18 mins
Other time 5 mins
Yield 4 servings (serving size: 1 cup polenta and 1 cup ragoût)
Creamy cheese polenta serves as a base for a hearty bean-and-tomato mixture. The polenta can be made with quick-cooking grits or yellow cornmeal. Both products yield equally good results, so use whichever you have on hand.

Ingredients

  • 1 teaspoon olive oil
  • 1 cup chopped onion
  • 1 garlic clove, minced
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 1/2 cups chopped zucchini (about 1 medium)
  • 1 cup frozen whole-kernel corn
  • 1 1/4 teaspoons fajita seasoning (such as McCormick)
  • 1 (15-ounce) can black beans, rinsed and drained
  • 2 1/4 cups water
  • 3/4 cup 1% low-fat milk
  • 1/2 teaspoon salt
  • 1 tablespoon light stick butter
  • 3/4 cup yellow cornmeal or uncooked quick-cooking grits
  • 1/2 cup (2 ounces) shredded 2% reduced-fat sharp Cheddar cheese
  • 1/4 cup fat-free sour cream
  • 1/4 cup chopped fresh cilantro

Nutrition Information

  • calories 328
  • caloriesfromfat 21 %
  • fat 7.7 g
  • satfat 3.7 g
  • protein 14.9 g
  • carbohydrate 55.1 g
  • fiber 9.5 g
  • cholesterol 18 mg
  • iron 2.9 mg
  • sodium 801 mg
  • calcium 246 mg

How to Make It

  1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; sauté 3 minutes or until tender. Add tomatoes and next 3 ingredients; cook 12 minutes. Stir in beans; cook 2 minutes or until thoroughly heated.

  2. While tomato mixture cooks, bring 2 1/4 cups water and next 3 ingredients to a boil in a small saucepan. Add cornmeal, stirring with a whisk; cook 5 minutes over medium heat or until mixture is slightly thickened, stirring constantly. Remove from heat; stir in cheese and sour cream. Cover and let stand 5 minutes.

  3. Stir cilantro into ragoût. Spoon polenta into individual bowls, and top with ragoût.

Oxmoor House Healthy Eating Collection