Polenta with fresh vegetables
Nutrition Facts
Serving Size 1 1/2 cups
Calories 153
| Amount Per Serving | ||
| Monounsaturated fat | Trace | |
|---|---|---|
| Saturated fat | 0.5 g | |
| Total fat | 2 g | |
| Sodium | 76 mg | |
| Cholesterol | 2 mg | |
| Dietary fiber | 7 g | |
| Protein | 5 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Parmesan gives this creamy polenta flavor and sauteed vegetables add texture.
Ingredients
(Serves 4)- 1 cup coarsely ground cornmeal
- 4 cups water
- 1 teaspoon chopped garlic
- 1 cup sliced fresh mushrooms
- 1 cup sliced onions
- 1 cup broccoli florets
- 1 1/2 cup sliced zucchini
- 2 tablespoons grated Parmesan cheese
- Chopped fresh oregano, basil or rosemary, to taste
Directions
Preheat the oven to 350 F. Lightly coat a 3-quart ovenproof dish with cooking spray.
In the prepared dish, combine the cornmeal, water and garlic. Bake uncovered until the polenta mixture pulls away from the sides of the baking dish, about 40 minutes. The polenta should be moist.
While the polenta is cooking, prepare the vegetables. Spray a nonstick frying pan with cooking spray. Add the mushrooms and onions. Saute over medium heat until the vegetables are tender, about 5 minutes.
In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli and zucchini. Cover and steam until tender-crisp, 2 to 3 minutes.
When the polenta is done, top with the cooked vegetables. Sprinkle with Parmesan cheese and herbs, to taste. Serve right away.