Creamy Polenta with Roasted Red Pepper Coulis
- 29g Carbs, 4g Fiber
By: Mayo Clinic staff
Dietitian's tip: Polenta, coarse-grind Italian cornmeal, can be served hot and creamy, cut into shapes and grilled, or baked until set. Here, it's mixed with a red pepper coulis for added flavor and color.
Serves: 6
INGREDIENTS
1 red bell pepper (capsicum), roasted and seeded
1 garlic clove
1 3/4 cups water
1 3/4 cups plain soy milk (soya milk) OR 1% low-fat milk
1 Tbsp extra-virgin olive oil
1/2 tsp salt
1 cup polenta, preferably stone-ground
2 Tbsp grated Parmesan cheese
1 Tbsp chopped thyme
DIRECTIONS
• In a blender or food processor, combine the roasted pepper, garlic and 1 tablespoon of the water.
• Process until smooth; set the coulis aside.
• Preheat the oven to 450 F.
• Lightly coat a 9-inch round cake pan with olive oil cooking spray.
• In a large saucepan, combine the soy milk, remaining water, olive oil and salt.
• Whisk in the polenta and place over medium heat.
• Whisk constantly until the polenta begins to thicken.
• Reduce the heat to low and resume stirring with a wooden spoon.
• Cook, stirring frequently, until the polenta pulls away from the sides of the pan, about 15 minutes.
• Add the coulis and stir to combine.
• Pour the mixture into the prepared cake pan and sprinkle with the cheese. Bake until firm, about 15 minutes.
• Let stand in the pan for 10 minutes before serving.
• Cut into 6 wedges and sprinkle with the thyme.
Serves: 6
Serving size: 1 wedge
Nutrition per Serving:
164 Calories, 4g Total Fat, 1g Saturated Fat, 3g Monounsaturated Fat,
1mg Cholesterol, 252 mg Sodium, 5g Protein, 29g Total Carbs,
4g Dietary Fiber
Mayo Clinic Healthy Weight Pyramid Servings:
1 Carbohydrates, 1 Protein and dairy
Diabetes Meal Plan Exchanges:
1 Starches, 1 Milk and milk products, 1 Fats
Dash Eating Plan Servings:
1 Grains and grain products, 1 Dairy foods (low-fat or fat-free),
1 Fats and oils
|