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
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
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
