Healthy Recipe:

Recipe: Creamy polenta with roasted red pepper coulis




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Recipe: Creamy polenta with roasted red pepper coulis

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00033
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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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.

By Mayo Clinic staff
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 percent low-fat milk
    • 1 tablespoon extra-virgin olive oil
    • 1/2 teaspoon salt
    • 1 cup polenta, preferably stone-ground
    • 2 tablespoons grated Parmesan cheese
    • 1 tablespoon 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.

Nutritional analysis per serving

Serving size: 1 wedge
Calories164 Sodium252 mg
Total fat4 g Total carbohydrate29 g
Saturated fat1 g Dietary fiber4 g
Monounsaturated fat3 g Protein5 g
Cholesterol1 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00033 April 15, 2011

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