Polenta and vegetables

 

 

Dietitian's tip:

This creamy polenta has added flavor because of the Parmesan cheese. It's topped with lightly steamed and sauteed vegetables. Try any combination of vegetables, including leafy greens.

Ingredients

1. 1 cup coarsely ground cornmeal (polenta)
2. 4 cups water
3. 1 teaspoon garlic, chopped
4. 1 cup sliced fresh mushrooms
5. 1 cup sliced onions
6. 1 cup broccoli florets
7. 1 cup sliced zucchini
8. 2 tablespoons grated Parmesan cheese
9. Chopped fresh oregano, basil or rosemary, to taste

Directions

Heat the oven to 350 F. Lightly coat a 3-quart ovenproof dish with cooking spray.
Combine the polenta, water and garlic in the prepared dish. Bake uncovered until the polenta pulls away from the sides of the baking dish, about 40 minutes. The polenta should be moist.
While the polenta is cooking, 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 immediately.

Nutritional analysis per serving

Serving size :1 cup polenta and 1 cup of vegetables

• Calories 178
• Total fat 1 g
• Saturated fat Trace
• Trans fat 0 g
• Monounsaturated fat Trace
• Cholesterol 2 mg

• Sodium 55 mg
• Total carbohydrate 34 g
• Dietary fiber 3 g
• Total sugars 3 g
• Added sugars 0 g
• Protein 6 g