Italian Vegetable Polenta

Italian Vegetable Polenta
Italian Vegetable Polenta

Prep Time: 15 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 5 minutes

Category: Vegetarian

Cuisine: Italian

Italian Vegetable Polenta

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

Ingredients

  • cooking spray
  • 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

Instructions

  1. Preheat oven to 350°F (180°C, Gas Mark 4).
  2. 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.
  3. 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.

Notes

Diabetic exchanges:    1 1/2 carbohydrate (1 bread/starch, 2 vegetable)

Nutrition Facts

Italian Vegetable Polenta

Serves 6

Amount Per Serving
Calories 139
% Daily Value*
Total Fat 2 3.1%
Saturated Fat 0.8 4%
Trans Fat
Cholesterol 3 1%
Sodium 128 5.3%
Total Carbohydrate 22 7.3%
Dietary Fiber 4 16%
Sugars
Protein 8
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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