1/1 Photo of Healthy, Hearty Italian Dinner
Flexible quantities and the ability to use pre-prepared, canned, and frozen ingredients make this flavorful, veggie-filled meal go together quickly and easily. Chop up an onion, mince a garlic clove, open a few bags, jars, and cans and it will be simmering on the back of the stove in no time. Yet it tastes as if you’d been cooking all day. Meatless as written, it’s suitable for Lent, but there is no reason not to add whatever cooked meat you have on hand. Look at the optional ingredients suggestions for additional possibilities to use any other vegetables you happen to have on hand. Additionally, I’ve included a recipe for preparing polenta to go under the sauce, but you could put it on pasta if you prefer after the contest. Note: Low fat if you use restraint with the olive oil. Note: Can be made in the crockpot if you prefer.
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Units: US | Metric
- 1-2 onion, chopped
- 226.79-453.59 g baby carrots
- 1-2 garlic clove
- 453.59-907.18 g frozen yellow squash (or zucchini)
- 453.59 g frozen spinach
- 340.19-453.59 g canned artichoke hearts
- 236.59-473.18 ml cooked chickpeas (rinse well if canned)
- 170.09-340.19 g canned mushrooms
- 1892.0 ml spaghetti sauce (I like Classico)
- 7.39 ml italian seasoning
- 14.79 ml basil
- 4.92 ml oregano
- 236.59 ml vegetable stock (or chicken stock)
- 59.14 ml vermouth (optional)
- olive oil
- italian beans
- swiss chard (chopped)
- escarole (chopped)
- broccoli floret
- cauliflower floret
- diced tomato
- 1Brown onions and baby carrots in a little olive oil over medium heat.
- 2Stir in other vegetables and toss well.
- 3Add spaghetti sauce, stock, vermouth, and herbs. Stir well and bring to a boil.
- 4Simmer until carrots are fully cooked and flavors are blended – about 30 minutes though it can hold as long as needed. Taste and adjust seasonings if necessary.
- 5If the sauce is too thick for your tastes add additional stock, tomato juice, or V8.
- 6If the sauce is too thin for your tastes add tomato paste or simmer, uncovered, until it thickens.
- 7To prepare the polenta, first slice about 1/2 to 3/4 inches thick.
- 8Lightly grease a griddle with olive oil. Heat it on medium to medium-high heat.
- 9Brush the polenta slices with olive oil as well.
- 10Brown both sides of the polenta on the hot griddle then sprinkle lightly with garlic powder and Italian seasoning.
- 11Serve sauce over polenta and top with Parmesan.
- 12If you like, you can round out the meal with a green salad and garlic bread.
- 13Note: Feel free to add cooked chicken, browned ground beef, browned sausage, cooked pork, or whatever leftover meat you have if you don’t want a meatless dish.
- 14Note: If you are adding leftover vegetables that have already been cooked add them at the last 10 minutes so they don’t overcook.
- 15Note: This can be made in the crockpot but may require you to reduce the amount of stock. Brown onions and carrots first for the best flavor.
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Nutritional Facts for Healthy, Hearty Italian Dinner
Serving Size: 1 (250 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 289.4
- Calories from Fat 63
- Total Fat 7.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 1487.4 mg
- Total Carbohydrate 48.4 g
- Dietary Fiber 8.1 g
- Sugars 25.7 g
- Protein 11.7 g
The following items or measurements are not included: