This sodium-reduced, vegetable-packed dinner is full of flavour and comes together in half an hour. Add a few fresh basil leaves for a pretty garnish.
- Portion size 4 servings
- Credits : Canadian Living Magazine: November 2013
Ingredients
Lemony Basil Polenta:
Method
Sprinkle chicken with half of the oregano. In Dutch oven or heavybottomed saucepan, heat 1 tsp of the oil over medium heat; brown chicken, about 5 minutes. Using slotted spoon,transfer to plate.Add remaining oil to pan; cook eggplant and onion, stirring frequently, until beginning to soften, about 5 minutes. Stir in zucchini, red pepper and garlic; cook, stirring occasionally, until tendercrisp, about 4 minutes. Stir in tomatoes, pepper, hot pepper flakes, salt and remaining oregano. Return chicken to pan; cook, stirring occasionally, until vegetables are tender and juices run clear when chicken is pierced, about 10 minutes.
Lemony Basil Polenta: Meanwhile, in saucepan, heat oil over medium heat; cook onion and garlic, stirring occasionally, until softened, about 5 minutes.
Add broth, 1/3 cup water, pepper and salt; bring to boil. Reduce heat to medium-low. Gradually whisk in cornmeal; cook, stirring often, until polenta is thick enough to mound on spoon, 5 to 10 minutes. Stir in lemon zest, lemon juice and butter. Fold in basil. Serve topped with ratatouille.
Nutritional facts per serving: about
- Fibre 5 g
- Sodium 264 mg
- Sugars 8 g
- Protein 27 g
- Calories 405.0
- Total fat 17 g
- Potassium 819 mg
- Cholesterol 102 mg
- Saturated fat 5 g
- Total carbohydrate 36 g
%RDI
- Iron 24.0
- Folate 31.0
- Calcium 7.0
- Vitamin A 21.0
- Vitamin C 122.0
