4 C. water
1 C. instant dry polenta
1 T. butter
1 T. olive oil
1 C. chopped onion
1 1/2 tsp. bottled minced garlic
1/4 C. lemon juice
1 tsp. ground cumin
1/4 tsp. black pepper
2 (15-oz.) cans chickpeas (garbanzo beans), drained
2 (14.5-oz.) cans diced tomatoes, undrained
1/2 C. chopped green onions
3/4 C. reduced-fat sour cream

Bring water to a boil in a medium saucepan. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 3 minutes, stirring frequently. Remove from heat; stir in butter. Cover and set aside.
While polenta cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté for 3 minutes. Add lemon juice, cumin, black pepper, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes. Stir in the green onions. Serve stew over polenta. Top with sour cream.

Yield: 6 servings
Serving size: 1 1/3 C. stew, 2/3 C. polenta, and 2 T. sour cream

Calories: 400
Fat: 9.6g
Fiber: 9.8g