Polenta with Vegetable Ragout

Gluten Free
Health score
29%
Polenta with Vegetable Ragout
45 min.
4
464kcal

Suggestions


Are you looking for a delicious and nutritious dish that is both gluten-free and bursting with flavor? Look no further than our Polenta with Vegetable Ragout! This delightful meal is perfect for lunch, dinner, or any time you want to indulge in a comforting yet healthy option.

Imagine creamy polenta, made from instant cornmeal, serving as the perfect base for a vibrant ragout filled with fresh vegetables. Combining zucchini, cherry tomatoes, and mushrooms, this dish is not only packed with nutritional goodness but also showcases seasonal produce that is sure to please the palate.

With just 45 minutes of preparation, this recipe is an excellent choice for busy weeknights or leisurely weekend meals. Savor the rich textures and flavors as you enjoy each bite. A sprinkle of grated parmesan cheese and green onions adds the perfect finishing touch, elevating the dish to a savory delight.

With a caloric breakdown that provides a balanced mix of protein, fats, and carbohydrates, this Polenta with Vegetable Ragout is not only a delicious choice but a wholesome one. It’s sure to become a favorite in your household, whether you're feeding family or hosting friends. Dive into this culinary experience, and enjoy a meal that celebrates the beauty of whole foods!

Ingredients

  • 30 oz regular corn cream-style canned
  • 0.5 pound cherry tomatoes cut in half
  • 5.5 cups fat-skimmed chicken broth 
  • cloves garlic minced pressed
  • 0.3 cup green onions diagonally sliced
  • 0.5 pound mushrooms 
  • 0.5 lb onion peeled
  • tablespoons parmesan cheese grated
  • 1.5 cups polenta instant
  •  zucchini ( 10 oz. total)

Equipment

  • bowl
  • frying pan

Directions

  1. Rinse zucchini; trim off and discard ends.
  2. Cut zucchini into 1/2-inch slices. Trim off and discard stem ends of mushrooms. Rinse mushrooms, drain, and cut into quarters.
  3. Cut onion crosswise into 1/4-inch slices.
  4. In a 5- to 6-quart nonstick pan over high heat, frequently stir zucchini, mushrooms, onion, garlic, and 1/2 cup broth until broth has evaporated and vegetables are lightly browned, 12 to 15 minutes.
  5. Add 1/2 cup more broth and stir to release browned bits. Stir in tomatoes and pour vegetables into a bowl; keep warm.
  6. To pan, add remaining broth, polenta, and corn. Stir over high heat until boiling, 3 to 4 minutes.
  7. Spoon polenta into wide bowls. Top equally with vegetable mixture.
  8. Sprinkle cheese and green onions over portions.

Nutrition Facts

Calories464kcal
Protein12.68%
Fat6.34%
Carbs80.98%

Properties

Glycemic Index
34
Glycemic Load
2.12
Inflammation Score
-8
Nutrition Score
23.380434816298%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.84mg
Kaempferol
0.46mg
Myricetin
0.05mg
Quercetin
13.25mg

Nutrients percent of daily need

Calories:463.56kcal
23.18%
Fat:3.48g
5.36%
Saturated Fat:0.76g
4.78%
Carbohydrates:100.11g
33.37%
Net Carbohydrates:93.51g
34%
Sugar:15.27g
16.96%
Cholesterol:2.17mg
0.73%
Sodium:1896.31mg
82.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.68g
31.36%
Vitamin C:46.22mg
56.02%
Folate:153.03µg
38.26%
Vitamin B3:7.4mg
37%
Selenium:25.01µg
35.74%
Vitamin B2:0.57mg
33.25%
Phosphorus:325.07mg
32.51%
Potassium:1130.57mg
32.3%
Vitamin B6:0.62mg
31.06%
Manganese:0.61mg
30.61%
Fiber:6.61g
26.43%
Copper:0.52mg
26.11%
Magnesium:91.38mg
22.85%
Vitamin B5:2.26mg
22.6%
Vitamin B1:0.29mg
19.6%
Vitamin K:19.21µg
18.3%
Iron:3.12mg
17.34%
Vitamin A:843.4IU
16.87%
Zinc:2.37mg
15.79%
Vitamin B12:0.68µg
11.34%
Calcium:86.03mg
8.6%
Vitamin E:0.65mg
4.33%
Source:My Recipes