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Polenta with Spicy Black Beans

Source of Recipe


Posted by wonderwoman






List of Ingredients



• 3 1/2 cup water
  
• 1/2 teaspoon salt
  
• 1 (6.6 ounce) package instant polenta
  
• 1 cup frozen whole-kernel corn, thawed
  
• 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
  
• 1/2 cup minced green onions
  
• Cooking spray
  
• 1 teaspoon vegetable oil
  
• 1 cup chopped onion
  
• 1 cup chopped green pepper
  
• 1 cup chopped celery
  
• 2 cloves garlic, minced
  
• 1 (15 ounce) can no-salt-added black beans, drained
  
• 1 (14 1/2 ounce) can no-salt-added stewed tomatoes
  
• 2 Tablespoons seeded, minced jalapeno pepper
  
• 2 Tablespoons chili powder
  
• 1 teaspoon ground cumin
  






Instructions



1. Combine water and salt in a large saucepan; bring to a boil. Add polenta in a slow, steady stream, stirring constantly. Reduce heat to low; cook 2 to 3 minutes or until thickened, stirring frequently. Remove from heat. Add corn, cheese and green onions, stirring until cheese melts.
   
   
2. Spoon polenta mixture into 13x9x2-inch pan coated with cooking spray, pressing to smooth top. Let cool completely.
   
   
3. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add chopped onion and next 3 ingredients; saute until vegetables are tender. Add black beans and remaining ingredients; bring to a boil. Reduce heat, and simmer, uncovered, 25 minutes or until liquid evaporates.
   
   
4. Turn polenta out onto a cutting board, and cut into 6 squares. Cut each square in half diagonally. Place polenta triangles on a large baking sheet coated with vegetable cooking spray. Broil 3 inches from heat (with electric oven door partially opened) 5 to 7 minutes on each side or until polenta is crusty and golden.
   
   
5. To serve, place 2 polenta triangles on each individual serving plate. Top evenly with black bean mixture. Yield: 6 servings (286 calories per serving).
   
   
6. Per serving: Fat 4.4g, saturated fat 1.4g; Protein 12.3g; Carb. 52.2g; Cholesterol 6 mg; Sodium 484 mg; Fiber 6.9g; Iron 4.0mg; Calcium 155mg