30 min.
Preparation time
Preparation: 12 min.
Cooking: 18 min.
Gaps: no
Total: 30 min.
Servings
Serve: 4 persons
Weight Per Serving: 581g
Price Per Serving: 1.25$
415kcal
Nutrition
Calories: 415kcal
Protein: 17.16%
Fat: 23.5%
Carbs: 59.34%
Ingredients
- 15 ounce black beans rinsed drained canned
- 14.5 ounce canned tomatoes diced undrained canned
- 1 cup corn kernels frozen
- 0.3 cup cilantro leaves fresh chopped
- 1 garlic clove minced
- 1 tablespoon butter light
- 0.8 cup milk 1% low-fat
- 1 teaspoon olive oil
- 1 cup onion chopped
- 0.8 cup cornmeal yellow uncooked
- 0.5 teaspoon salt
- 1.3 teaspoons penzey's southwest seasoning (such as McCormick)
- 2 ounces sharp cheddar cheese shredded 2% reduced-fat
- 0.3 cup cream fat-free sour
- 2.3 cups water
- 1.5 cups zucchini chopped ( 1 medium)
Equipment
- bowl
- frying pan
- sauce pan
- whisk
Directions
- Heat oil in a large nonstick skillet over medium heat.
- Add onion and garlic; saut 3 minutes or until tender.
- Add tomatoes and next 3 ingredients; cook 12 minutes. Stir in beans; cook 2 minutes or until thoroughly heated.
- 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.
- Stir cilantro into ragot. Spoon polenta into individual bowls, and top with ragot.
Nutrition Facts
Properties
Nutrition Score
24.577391292738%
Flavonoids
Nutrients percent of daily need