Polenta with Roasted Bell Peppers - 4.2g Carbs, 0.5g Fiber
From: THE HEALTHY KITCHEN- Recipes for a Better Body, Life, and Spirit by Andrew Weil, M.D and Rosie Daley (Knopf)
Polenta, or cornmeal, is made from dried corn kernels that have been
ground into fine, medium and coarse textures. It is cooked to a thick
and moist consistency and either served hot - right out of the cooking
pot - or cooled in a baking pan and cut into triangles. Here it is
cooked with cheese to give it added flavor. The simple act of roasting
peppers for the puree spread gives them a sweet, smoky taste - just right
for mild-tasting polenta.
This dish makes not only a substantial appetizer, but it can also be
eaten for breakfast, a snack, or lunch.
Food as Medicine - -
Red peppers are rich sources of lycopene, a carotenoid that may help
reduce the risk of cancers of the prostate, bladder, cervix and pancreas.
--> POLENTA
3 cups purified water
1 cup cornmeal (polenta), medium ground
1 tsp salt
1 Tbsp finely chopped basil
1/4 cup freshly grated cheddar or Parmesan cheese
1/8 tsp hot sauce (such as Tabasco)
2 shallots, peeled and roughly chopped
1/4 tsp salt
1/8 tsp freshly ground black pepper
--> ROASTED BELL PEPPER PUREE
3 large red bell peppers, seeded (about 1 1/2 lb)
1 1/2 Tbsp extra-virgin olive oil
1 Tbsp balsamic vinegar
--> GARNISH
2 Tbsp chopped parsley
1 1/2 Tbsp additional Parmesan cheese
6 fresh basil sprigs
1. Prepare the polenta: Bring the water to a boil in a saucepan. Slowly
pour in a continuous stream of cornmeal, stirring constantly. Add the
salt. Reduce the heat to low and cook uncovered, stirring occasionally,
until the polenta begins to pull away from the sides of the pan, about
20 minutes. Shut off the heat and stir in the basil and cheese. Working
quickly, grease with olive oil a medium-size (approximately 9 x 7 inches)
shallow casserole dish or pan and pour in the cornmeal, spreading it
out over the whole surface. Let the polenta set and cool for 1 hour.
2. Preheat oven to 400 degrees F.
3. Prepare the Roasted Bell Pepper Puree: Cut the sweet red peppers into
large pieces. Smear a little of the olive oil over the bottom of an
ovenproof casserole dish and lay the peppers inside. Cover and bake
for 20 minutes until they become soft. Remove from the oven (leave the
oven on to bake the polenta) and let cool. Put the peppers in a food
processor and process until smooth. Add the remaining ingredients
including all but a teaspoon of the remaining olive oil, and process
until thoroughly blended. Scrape the dip into a serving bowl.
3. When the polenta has cooled completely, cut two vertical lines
through it, so you have three rectangles. Make diagonal cuts from
corner to corner of each rectangle to make an "X," creating 4 triangles
within each of the 3 rectangles.
4. Smear some olive oil over a baking sheet and with a spatula remove
each of the 12 triangles and arrange them on the sheet, leaving space
around each one so that the edges can crisp. Bake on the top rack in
oven for 15 minutes, or until browned.
5. To serve, pour 2 tablespoons of the Roasted Bell Pepper Puree on
each of 6 serving plates. Arrange 2 Polenta Triangles alongside,
sprinkle some chopped parsley and Parmesan over them, and place a
basil sprig on the side.
Makes: 12 - 2 per person
Serves: 6
Nutrition per Serving:
111.6 Calories, 10.4g Fat, 1.5g Saturated Fat, 82.5% of calories from fat,
0mg Cholesterol, 0.8g Protein, 4.2g Carbs, 0.5g Fiber
