Black Bean Ragoût With Cheese Polenta

Black Bean Ragoût With Cheese Polenta Recipe
Oxmoor House
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.

Yield:

4 servings (serving size: 1 cup polenta and 1 cup ragoût)

Recipe from

Oxmoor House

Recipe Time

Prep: 12 Minutes
Cook: 18 Minutes
Other: 5 Minutes

Nutritional 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

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

Preparation

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.

Carolyn Williams,

Oxmoor House Healthy Eating Collection,

Oxmoor House

October 2006
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