Polenta and beans con carne

6 servings

Ingredients

Quantity Ingredient
¾ pounds Ground round
1 large Onion; finely chopped
2 larges Garlic cloves; minced
1 can Tomatoes, with juice
1 can Tomato sauce
1⅓ cup Yellow cornmeal
1 tablespoon Sugar
¾ teaspoon Salt, or to taste; optional
3 cups Water
4 cups Kidney beans, cooked; or
2 cans Kidney beans; well drained
1½ tablespoon Chili powder; or to taste
⅛ teaspoon Ground black pepper
Salt to taste; optional
1 cup 1% milk
1 medium Onion; diced
1 tablespoon Green chiles, canned; choppe

Directions

BEANS AND MEAT

POLENTA

Recipe by: Skinny One-Pot Meals - ISBN 0-940625-75-X NOTE: Recipe was designed and tested with a 900 watt Microwave. If yours has less power, you will need to lengthen the cooking time.

BEANS AND MEAT: In a large, heavy pot, combine ground round, onion, and garlic. Cook over medium heat until browned, stirring frequently and breaking up meat with spoon. Turn out mixture onto a plate lined with paper towels. When fat has been absorbed, return mixture to pot.

Add tomatoes, breaking then up with spoon. Add tomato sauce, kidney beans, chili powder, and pepper. Stir to mix well. Add salt to taste, if desired. Bring to a boil. Reduce heat, cover, and simmer 45 mins, stirring occasionally, until flavors are well blended. Skim off and discard any fat.

POLENTA: (Note, for smooth polenta, follow exactly). While sauce is cooking, combine cornmeal, sugar, salt, if desired, water, milk, onion, and green chiles in a 2½- qt microwave-safe casserole. Stir to mix well. Microwave, uncovered, on high for 8 to 9 mins, stopping and stirring with a wire whisk after 3 mins and 6 mins. After cooking, stir again with wire whisk until mixture is smooth. Cover with casserole lid and microwave an additional 6 to 7 mins on high.

Remove from microwave and let stand an additional 3 to 4 mins.

Serve meat and bean mixture over polenta.

NUTRITIONAL DATA (based on 6 servings) Per Serving: Calories 456 Fat (gm) 9⅒ Sat. fat (gm) 3⅕ Cholesterol (mg) 37 Sodium (mg) 626 Protein (gm) 27 Carbohydrate (gm) 69 % Calories from fat 18

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