Italian Vegetable Polenta – Per serving: 139 calories (15% calories from fat), 8 g protein, 2 g total fat (0.8 g saturated fat), 22 g carbohydrates, 4 g dietary fiber, 3 mg cholesterol, 128 mg sodium, 477 mg potassium
1 teaspoon olive oil
1 onion, chopped
1 red bell pepper, cut into small dice
2 small portabello mushrooms, diced
3 cloves garlic, minced
1 yellow squash, diced
1 zucchini, diced
1/2 cup (240 g) polenta
1/4 cup (120g) all-purpose flour
3 tablespoons (45 g) Parmesan cheese, grated
1/4 cup (12 g) basil leaves, chopped
1/4 teaspoon salt, optional
1 teaspoon freshly grated pepper
1 cup (240 ml) skim milk
1/2 cup (120 g) egg substitute
1 Roma (plum) tomato sliced into very thin rounds
Preheat oven to 350°F (180°C, Gas Mark 4).
Coat an oven proof casserole with cooking spray and set aside. Heat the oil in a skillet over moderately high heat. While stirring, sauté the onion, pepper, and mushrooms for 4 minutes. Stir in the garlic and continue to cook until the vegetables are almost soft. Add the squash and zucchini and cook until almost tender, about 5 minutes.
In a large bowl, combine the polenta, flour, Parmesan, basil, salt (if using), and pepper. Stir in the milk and egg substitute, and whisk until well combined. Stir in the vegetables and spread into the prepared casserole. Ring the edge of the casserole with the tomato slices. Bake until the center has set. This will depend on the dish you use. A deep one will take longer (about 45 minutes) than a shallow one( about 35 minutes). Allow to cool for 15 minutes before slicing.
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