Real African Dishes: [MC-AllEthnic-Recipes] Polenta with Fresh Vegetables

Friday, July 5, 2013

[MC-AllEthnic-Recipes] Polenta with Fresh Vegetables - 4 pts plus; Carbs 1g; Fiber 3g

* Exported from MasterCook *

                      Polenta with Fresh Vegetables

Recipe By     :
Serving Size : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Veggie

Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
1                cup coarsely ground cornmeal -- (polenta)
4               cups water
1           teaspoon garlic -- chopped
1                cup sliced fresh mushrooms
1                cup sliced onions
1                cup broccoli florets
1                cup sliced zucchini
2        tablespoons grated Parmesan cheese
                        Chopped fresh oregano -- basil or rosemary, to taste (Or all three!)

Preheat 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 side 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.

Serves 4

Per serving: Calories 151 (6% fat cals); Total fat 1 g; Carbs 31g; Fiber
3g; Protein 5g; Sodium 56mg; Cholesterol 2 mg.

Dietitian's tip: This creamy polenta has added flavor because of the
Parmesan cheese. For a healthier dish, this recipe includes lightly
steamed and sauteed vegetables instead of a mushroom butter sauce. Try any
combination of vegetables, including leafy vegetables such as spinach.

ChupaNote: girll the vegetables for another layer of flavor. Or toss them
with olive oil, and roast on a large baking sheet while the polenta bakes.
Leave space between the vegetables so they roast and don't steam.

Cuisine:
"Italian"
Source:
"Mayo Clinic Staff"
S(Formatted by Chupa Babi):
"June 2013"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 286 Calories; 1g Fat (4.6% calories
from fat); 9g Protein; 59g Carbohydrate; 9g Dietary Fiber; 2mg
Cholesterol; 61mg Sodium. Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1
Vegetable; 0 Fat.

Nutr. Assoc. : 27014 0 0 0 0 0 0 0 0