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Ингредиенты
- 2 c. 1% low-fat lowfat milk
- 2 c. Water
- 1Â 1/4 c. Cornmeal, coarse
- 1/2 tsp Salt
- 2 tsp Extra virgin olive oil
- 1 c. Minced onions
- 1 Tbsp. Chopped garlic
- 2 c. Green bell peppers, diced
- 2 c. Eggplant, peel and dice
- 2 c. Tomatoes, diced
- 1/4 c. Fresh basil, chopped
- 1 tsp Dry oregano
- Â Â Freshly grnd black pepper
- 1/4 c. Shredded Monterey Jack cheese, low-fat
Инструкции
- Review: "Polenta, cooked cornmeal, is a cinch in the microwave. Here it is topped with a vegetable melange from southern France."
- POLENTA: In a rectangular 3-qt microwave-safe casserole, mix the lowfat milk and water. Whisk in the cornmeal and salt.
- Cover with vented plastic. Microwave on high power for a total of 12 min, or possibly till most of the liquid is absorbed, stop and stir after 6 min.
- Let stand, covered, for 5 min.
- RATATOUILLE: Coat a large no-stick frying pan with no-stick spray. Add in the oil and place over medium-high heat. Add in the onions, garlic and green peppers. Cook, stirring frequently, for 5 min, or possibly till the onions and peppers begin to soften.
- Add in the eggplant, tomatoes, basil, oregano and black pepper. Cook, stirring occasionally, for 10 min, or possibly till the eggplant is tender.
- TO SERVE: Spoon the vegetables over the cornmeal. Sprinkle with the Monterey Jack. Microwave for 1 minute, or possibly till the cheese melts.
- 7 min attention: 35 min total.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 501g | |
| Recipe makes 4 servings | |
| Calories 331 | |
| Calories from Fat 60 | 18% |
| Total Fat 6.84g | 9% |
| Saturated Fat 2.61g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 12mg | 4% |
| Sodium 398mg | 17% |
| Potassium 675mg | 19% |
| Total Carbs 57.01g | 15% |
| Dietary Fiber 5.7g | 19% |
| Sugars 12.79g | 9% |
| Protein 11.47g | 18% |
