Mayo Clinic Health Library

Recipe: Polenta with fresh vegetables

Updated: 12-01-2010

Dietitian's tip: This creamy polenta has added flavor because of the Parmesan cheese. For a healthier dish, this recipe includes lightly steamed and sauteed vegetables instead of a mushroom butter sauce. Try any combination of vegetables, including leafy vegetables such as spinach.

Ingredients

Serves: 4

  • 1 cup coarsely ground cornmeal (polenta)
  • 4 cups water
  • 1 teaspoon garlic, chopped
  • 1 cup sliced fresh mushrooms
  • 1 cup sliced onions
  • 1 cup broccoli florets
  • 1 cup sliced zucchini
  • 2 tablespoons grated Parmesan cheese
  • Chopped fresh oregano, basil or rosemary, to taste

Directions

Preheat the oven to 350 F. Lightly coat a 3-quart ovenproof dish with cooking spray.

Combine the polenta, water and garlic in the prepared dish. Bake uncovered until the polenta pulls away from the side of the baking dish, about 40 minutes. The polenta should be moist.

While the polenta is cooking, spray a nonstick frying pan with cooking spray. Add the mushrooms and onions. Saute over medium heat until the vegetables are tender, about 5 minutes.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli and zucchini. Cover and steam until tender-crisp, 2 to 3 minutes.

When the polenta is done, top with the cooked vegetables. Sprinkle with Parmesan cheese and herbs, to taste. Serve immediately.

Nutritional Analysis per serving
  • Calories: 151
  • Total carbohydrate: 31 g
  • Cholesterol: 2 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: 0.5 g
  • Protein: 5 g
  • Saturated fat: trace
  • Sodium: 56 mg
  • Total fat: 1 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings