Health

Creamy Polenta with Artichoke, Caramelized Onion, and Olive Ragout

polenta-artichoke-ragout Beatriz Dacosta

Ingredients

  • Polenta:
  • 5 cups water
  • 1 tablespoon butter
  • 1/4 teaspoon salt
  • 1 cup stone-ground yellow cornmeal
  • 1 cup frozen whole-kernel corn, thawed
  • 1/2 cup (2 ounces) shredded fresh Parmesan cheese
  • 3 tablespoons fat-free sour cream
  • 1 tablespoon chopped fresh basil
  • Ragout:
  • 1 cup boiling water
  • 1/2 cup sun-dried tomatoes, packed without oil
  • 2 tablespoons olive oil
  • 3 cups thinly sliced onion
  • 2 cups chopped red bell pepper
  • 4 garlic cloves, minced
  • 1 teaspoon Hungarian sweet paprika
  • 1/4 teaspoon crushed red pepper
  • 1/2 cup dry white wine
  • 1/2 cup water
  • 1 (14-ounce) can artichoke hearts, drained and chopped
  • 2 tablespoons sliced ripe olives
  • Chopped basil (optional)

Preparation


To prepare polenta, bring water to a boil in a large saucepan; stir in butter and salt. Gradually add cornmeal, stirring well with a whisk. Cook 5 minutes, stirring constantly. Reduce heat to medium; cook 15 minutes, stirring frequently. Stir in corn; cook 1 minute. Remove from heat; stir in cheese, sour cream, and basil. Cover; set aside.

To prepare ragout, combine boiling water and sun-dried tomatoes in a bowl; let stand 30 minutes or until soft. Drain and slice.

Heat oil in a large nonstick skillet over medium-high heat. Add onion; cook 15 minutes or until lightly browned, stirring frequently. Add bell pepper and garlic; cook 15 minutes or until golden brown, stirring frequently. Stir in paprika and crushed red pepper. Add tomatoes, wine, water, and artichokes; stir well. Cover, reduce heat to low; simmer 10 minutes. Stir in olives. Serve over polenta. Garnish with chopped basil, if desired.



    Serve this warm, filling vegetarian dish as a main course.
  • Yield: serves 4 (serving size: 1 cup polenta and 3/4 cup ragout)

Nutritional Information

Calories per serving: 366
Caloriesfromfat per serving: 29%
Fat per serving: 12.5g
Saturated fat per serving: 4.9g
Monounsaturated fat per serving: 4.8g
Polyunsaturated fat per serving: 1.3g
Protein per serving: 13.7g
Carbohydrate per serving: 52.2g
Fiber per serving: 7.7g
Cholesterol per serving: 18mg
Iron per serving: 2.4mg
Sodium per serving: 983mg
Calcium per serving: 216mg

Good to Know

The ragoût is a medley of vegetables providing fiber and folate. It's a great complement to the filling, creamy polenta.

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