Minestrone Ragout Over Polenta

Dairy Free
Health score
56%
Minestrone Ragout Over Polenta
45 min.
4
577kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes italian-style undrained chopped canned
  • 0.3 cup carrots chopped
  • cup orzo pasta hot rice-shaped cooked ()
  • 0.3 teaspoon pepper red crushed
  • cup eggplant diced peeled
  • 0.3 teaspoon fennel seeds 
  • 0.3 cup basil fresh chopped
  •  garlic clove minced
  • 0.5 cup bell pepper green chopped
  • teaspoon penzey's southwest seasoning dried italian
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  • 16 ounce polenta cut into 12 slices
  • 0.5 cup bell pepper red chopped
  • 0.5 teaspoon salt 
  • cup pkt spinach chopped

Equipment

  • frying pan
  • baking sheet
  • broiler

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add the eggplant and next 8 ingredients (eggplant through garlic), and saut for 5 minutes. Stir in tomatoes, and cook for 3 minutes. Stir in orzo, spinach, basil, and salt; cook for 1 minute.
  3. Preheat broiler.
  4. Place polenta on a baking sheet coated with cooking spray; broil for 3 minutes on each side.
  5. Serve ragout over polenta; garnish with basil, if desired.

Nutrition Facts

Calories577kcal
Protein10.81%
Fat6.77%
Carbs82.42%

Properties

Glycemic Index
92.33
Glycemic Load
10.04
Inflammation Score
-10
Nutrition Score
23.375217417012%

Flavonoids

Delphinidin
17.57mg
Luteolin
1.06mg
Isorhamnetin
1mg
Kaempferol
0.65mg
Myricetin
0.05mg
Quercetin
4.86mg

Nutrients percent of daily need

Calories:576.61kcal
28.83%
Fat:4.36g
6.7%
Saturated Fat:0.63g
3.96%
Carbohydrates:119.31g
39.77%
Net Carbohydrates:112.22g
40.81%
Sugar:8.89g
9.88%
Cholesterol:0mg
0%
Sodium:446.27mg
19.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.65g
31.29%
Vitamin A:3757.35IU
75.15%
Vitamin C:53.57mg
64.93%
Vitamin K:59.27µg
56.44%
Selenium:32.66µg
46.66%
Manganese:0.73mg
36.49%
Fiber:7.09g
28.35%
Vitamin B6:0.53mg
26.55%
Iron:3.85mg
21.42%
Potassium:720.9mg
20.6%
Magnesium:79.25mg
19.81%
Copper:0.39mg
19.51%
Vitamin B1:0.29mg
19.23%
Phosphorus:173.47mg
17.35%
Vitamin B3:3.46mg
17.3%
Vitamin E:2.41mg
16.05%
Folate:60.22µg
15.06%
Vitamin B5:1.1mg
10.96%
Vitamin B2:0.17mg
9.95%
Zinc:1.23mg
8.22%
Calcium:76.03mg
7.6%
Source:My Recipes