Polenta with ham and vegetables
6 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| -----polenta----- | ||
| 1⅓ | cup | Yellow cornmeal |
| 1 | tablespoon | Granulated sugar |
| ½ | teaspoon | Salt, or to taste optional |
| 3 | cups | Water |
| 1 | cup | 1% milk |
| 1 | medium | Onion; diced ---ham and vegetables----- |
| 1 | medium | Onion; chopped |
| 1 | Cl Garlic; minced | |
| 2 | teaspoons | Olive oil |
| 1 | can | Tomatoes, low sodium, w/juice (14 1/2 oz) coarsely chopped |
| 1 | can | Tomato sauce (low-sodium or regular) |
| ½ | pounds | Ham steak, fully cooked, |
| Reduced-sodium; cut in bite-size pcs | ||
| 1½ | cup | Zucchini; chopped |
| ½ | Green bell pepper seeded and chopped | |
| 1 | Bay leaf | |
| ½ | teaspoon | Dried thyme leaves |
| ½ | teaspoon | Dried oregano leaves |
| ¼ | teaspoon | Black pepper ---to serve----- |
| 2 | teaspoons | Parmesan cheese per |
| Serving for garnish optional | ||
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) 6⅕ Sat. fat (gm) 1.7 Cholesterol (mg) 21 Sodium (mg) 543 Protein (gm) 13 Carbohydrate (gm) 39 % Calories from fat 22