Polenta With Ham And Vegetables Recipe
Yield: 6 servingsRecipe by luhu.jp
Ingredients:
-----polenta-----,
-- or regular),
1 1/3 cup: Yellow cornmeal,
1/2 lbs: Ham steak, fully cooked,
1 tbsp: Granulated sugar,
Reduced-sodium, cut in
1/2 tsp: Salt, or to taste
-- bite-size pcs,
-- optional,
1 1/2 cup: Zucchini, chopped
3 cup: Water,
1/2: Green bell pepper,
1 cup: 1% milk,
-- seeded and chopped,
1 medium: Onion, diced
1: Bay leaf,
-----ham and vegetables-----,
1/2 tsp: Dried thyme leaves,
1 medium: Onion, chopped
1/2 tsp: Dried oregano leaves,
1 centiliter: Garlic, minced
1/4 tsp: Black pepper,
2 tsp: Olive oil,
-----to serve-----,
1 can: Tomatoes, low sodium,
2 tsp: Parmesan cheese per,
-- w/juice, 14 1/2 oz
Serving for garnish,
-- coarsely chopped,
-- optional,
1 can: Tomato sauce, (low-sodium
Directions:
Recipe by: Skinny One-Pot Meals - ISBN 0-940625-75-X NOTE: Recipe was
tested for 900 watt microwave. Lower powered ovens may mean longer
times.
POLENTA: Combine cornmeal, sugar, salt, if desired, water, milk, and
onion in 3-3t microwave-safe casserole. Stir to mix well. Microwave,
uncovered, on high power 8 to 9 mins, stopping and stirring with wire
whisk after 3 and 6 mins. After cooking, stir again with wire whisk
until mixture is smooth. Cover with lid and microwave an additional 6
to 7 mins on high power. Remove from microwave and let stand an
additional 3 to 4 mins.
HAM & VEGETABLES: Meanwhile, in large, non-stick skillet, combine
onion, garlic, and olive oil. Cook over medium heat, stirring
frequently, until onion begins to soften, about 4 to 5 mins.
Add tomatoes, tomato sauce, ham, zucchini, green pepper, bay leaf,
thyme, oregano, and pepper. Stir to mix well. Bring to a boil.
Simmer, uncovered, until vegetables are tender and sauce has
thickened somewhat, about 15 mins. Remove bay leaf.
TO SERVE: Spoon a portion of polenta onto each plate. Top with
ham-vegetable mixture. Garnish with Parmesan cheese, if desired.
NUTRITIONAL DATA (based on 6 servings): Per Serving: Calories 250 Fat
(gm) 6.2 Sat. fat (gm) 1.7 Cholesterol (mg) 21 Sodium (mg) 543
Protein (gm) 13 Carbohydrate (gm) 39 % Calories from fat 22
Source from luhu.jp
tested for 900 watt microwave. Lower powered ovens may mean longer
times.
POLENTA: Combine cornmeal, sugar, salt, if desired, water, milk, and
onion in 3-3t microwave-safe casserole. Stir to mix well. Microwave,
uncovered, on high power 8 to 9 mins, stopping and stirring with wire
whisk after 3 and 6 mins. After cooking, stir again with wire whisk
until mixture is smooth. Cover with lid and microwave an additional 6
to 7 mins on high power. Remove from microwave and let stand an
additional 3 to 4 mins.
HAM & VEGETABLES: Meanwhile, in large, non-stick skillet, combine
onion, garlic, and olive oil. Cook over medium heat, stirring
frequently, until onion begins to soften, about 4 to 5 mins.
Add tomatoes, tomato sauce, ham, zucchini, green pepper, bay leaf,
thyme, oregano, and pepper. Stir to mix well. Bring to a boil.
Simmer, uncovered, until vegetables are tender and sauce has
thickened somewhat, about 15 mins. Remove bay leaf.
TO SERVE: Spoon a portion of polenta onto each plate. Top with
ham-vegetable mixture. Garnish with Parmesan cheese, if desired.
NUTRITIONAL DATA (based on 6 servings): Per Serving: Calories 250 Fat
(gm) 6.2 Sat. fat (gm) 1.7 Cholesterol (mg) 21 Sodium (mg) 543
Protein (gm) 13 Carbohydrate (gm) 39 % Calories from fat 22
Source from luhu.jp
Tags
Healthy