Summer Squash, Carrot, and Green Pea Ragout Over Polenta

Gluten Free
Health score
57%
Summer Squash, Carrot, and Green Pea Ragout Over Polenta
45 min.
5
285kcal

Suggestions

Ingredients

  • ounce asiago cheese grated
  • 0.3 teaspoon pepper black freshly ground
  • cups carrots thinly sliced
  • 0.3 cup basil fresh thinly sliced
  • tablespoons flat-leaf parsley fresh divided chopped
  •  garlic clove minced
  • cups peas green shelled ( 2 pounds unshelled peas)
  • tablespoons juice of lemon fresh
  • teaspoons olive oil 
  • cup onion diced
  • cup polenta instant
  • 0.5 teaspoon salt 
  • 1.5 tablespoons stick margarine 
  • 1.3 cups water divided
  • cups water 
  • pound baby squash diced yellow

Equipment

  • sauce pan
  • dutch oven

Directions

  1. To prepare polenta, bring 4 cups water to a boil in a saucepan; stir in polenta and 1/2 teaspoon salt. Reduce heat, and cook until thick (about 5 minutes), stirring frequently. Keep warm.
  2. To prepare ragout, cook carrot in boiling water 5 minutes or until crisp-tender; drain. Rinse with cold water; drain well.
  3. Heat oil in a Dutch oven over medium heat.
  4. Add onion and garlic; cook 5 minutes or until soft. Stir in squash, 1/2 cup water, 1 tablespoon parsley, 1/2 teaspoon salt, and pepper; cover, reduce heat, and simmer 8 minutes or until squash is tender. Stir in carrot, 3/4 cup water, and peas. Bring to a simmer; cook for 10 minutes. Stir in 1 tablespoon parsley, basil, lemon juice, and butter.
  5. Serve ragout with polenta.
  6. Sprinkle with cheese.

Nutrition Facts

Calories285kcal
Protein13.85%
Fat23.5%
Carbs62.65%

Properties

Glycemic Index
68.23
Glycemic Load
5.32
Inflammation Score
-10
Nutrition Score
21.312173944453%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.29mg
Hesperetin
0.87mg
Naringenin
0.08mg
Apigenin
3.45mg
Luteolin
0.08mg
Isorhamnetin
1.6mg
Kaempferol
0.36mg
Myricetin
0.28mg
Quercetin
6.64mg

Nutrients percent of daily need

Calories:284.85kcal
14.24%
Fat:7.61g
11.71%
Saturated Fat:2.06g
12.87%
Carbohydrates:45.63g
15.21%
Net Carbohydrates:38.71g
14.08%
Sugar:9.49g
10.55%
Cholesterol:3.86mg
1.29%
Sodium:420.43mg
18.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.09g
20.18%
Vitamin A:9649.3IU
192.99%
Vitamin C:48.87mg
59.24%
Vitamin K:56.54µg
53.85%
Manganese:0.59mg
29.32%
Fiber:6.92g
27.67%
Vitamin B6:0.47mg
23.55%
Folate:86.33µg
21.58%
Vitamin B1:0.29mg
19.66%
Phosphorus:191.05mg
19.11%
Potassium:662.79mg
18.94%
Vitamin B2:0.28mg
16.54%
Magnesium:59.86mg
14.96%
Calcium:135.3mg
13.53%
Vitamin B3:2.63mg
13.17%
Copper:0.26mg
13.03%
Selenium:8.22µg
11.74%
Iron:1.93mg
10.71%
Zinc:1.51mg
10.06%
Vitamin E:0.94mg
6.27%
Vitamin B5:0.59mg
5.85%
Vitamin B12:0.07µg
1.21%
Source:My Recipes