Real African Dishes: [MC-AllEthnic-Recipes] Chickpea Polenta with Olives

Wednesday, September 12, 2012

[MC-AllEthnic-Recipes] Chickpea Polenta with Olives - 15g Carbohydrate; 4g Dietary Fiber

* Exported from MasterCook *

Chickpea Polenta with Olives

Recipe By :

Serving Size : 8 Preparation Time :0:00

Categories : LowCal (Less than 300 cals) LowerCarbs

LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 3/4 cups chickpea (garbanzo) flour

2 cups plain soy milk -- (soya milk)

1 cup chik'n stock -- vegetable stock or broth

1 tablespoon extra-virgin olive oil

3 cloves garlic -- chopped

1 tablespoon chopped fresh thyme -- oregano or basil, or 1 teaspoon dried

1 teaspoon dry mustard

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

3 egg whites

For the topping:

1 tablespoon extra-virgin olive oil

1/2 yellow onion -- minced

1/4 cup coarsely chopped pitted Nicoise olives

1/4 cup dry-packed sun-dried tomatoes -- soaked in water to rehydrate, drained and chopped

2 tablespoons grated Parmesan cheese

2 tablespoons finely chopped fresh flat-leaf (Italian) parsley

In a blender or food processor, combine the flour, soy milk, stock, olive oil, garlic, thyme, mustard, salt and pepper. Process until smooth. Pour the batter into a large bowl. Let stand for 1 hour.

Preheat the oven to 425 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a large, spotlessly clean bowl, using an electric mixer on high speed, beat the egg whites until stiff peaks form. Gently fold the egg whites into the batter.

Pour the batter into the prepared pan. Bake until puffed and lightly browned around the edges, about 15 minutes. Let cool for 15 minutes.

Preheat the broiler. Position the rack 4 inches from the heat source.

While the polenta is cooling, make the topping. In a small saute or frying pan, heat the olive oil over medium-high heat. Add the onion and cook until soft and lightly golden, about 6 minutes. Add the olives and tomatoes and cook for 1 minute. Remove from the heat.

Carefully spoon the onion mixture evenly over the baked polenta and sprinkle with the cheese. Broil until the top is lightly browned. Watch carefully; this takes only about 1 minute. Sprinkle with the parsley. Transfer to a wire rack and let cool for 10 minutes. Cut into 8 squares, then cut the squares on the diagonal into 16 wedges. Serve immediately.

Serves 8 (2 wedges each)

Dietitian's tip: Panisse, a polenta-like side dish from southern France, is usually cut like french fries and fried. This adaptation is baked, then broiled until crispy. Chickpea flour can be found in Italian or East Indian markets.

Serving size: 2 wedges

Calories 152 (29% fat ); Total fat 5 g (Saturated fat 1 g; Monounsaturated fat 3 g); Carbohydrate 18 g; Fiber 3 g;Protein 9 g; Cholesterol 1 mg;Sodium 275 mg;

Cuisine:

"Mediterranean"

Source:

"The New Mayo Clinic Cookbook by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award."

S(Formatted by Chupa Babi):

"Sept 2012"

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Per Serving (excluding unknown items): 155 Calories; 7g Fat (39.4% calories from fat); 9g Protein; 15g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 543mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 26671 5062 342 0 0 0 0 0 0 0 0 0 0 902678 1447 0 20066

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