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3
cups water
-
1
cup yellow cornmeal
-
1
cup water
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1/2
teaspoon salt
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1
15 ounce can black beans, rinsed and drained
-
1
14 1/2 ounce can diced tomatoes, undrained
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1
cup bottled salsa with cilantro or other salsa
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3/4
cup shredded Mexican cheese blend (3 ounces)
1. For polenta,* in a large saucepan bring the 3 cups water to boiling. In a medium bowl combine cornmeal, the 1 cup water, and salt. Stir cornmeal mixture slowly into the boiling water. Cook and stir until mixture comes to boiling. Reduce heat to low. Cook for 5 to 10 minutes or until mixture is thick, stirring occasionally. (If mixture is too thick, stir in additional water.)
2. Meanwhile, in a large skillet combine the beans, undrained tomatoes, and salsa. Bring mixture to boiling; reduce heat. Simmer, uncovered, for 10 minutes, stirring frequently. Stir 1/2 cup of the cheese into the polenta. Divide polenta among four shallow bowls. Top with the bean mixture and sprinkle with the remaining cheese.
3. Makes 4 servings
- Note *Polenta can be made from a variety of cornmeal products. In this recipe, yellow cornmeal produced the best results.
- Servings Per Recipe 4,
- Calories 311,
- Protein (gm) 15,
- Carbohydrate (gm) 49,
- Fat, total (gm) 8,
- Cholesterol (mg) 19,
- Saturated fat (gm) 4,
- Dietary Fiber, total (gm) 8,
- Vitamin A (IU) 292,
- Vitamin C (mg) 17,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 1,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 20,
- Sodium (mg) 751,
- Potassium (mg) 342,
- Calcium (DV %) 212,
- Iron (DV %) 2,
- Starch () 2,
- Other Carb () 1,
- Very Lean Meat () 1,
- Medium-Fat Meat () 1,
- Percent Daily Values are based on a 2,000 calorie diet
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