Polenta with Italian Vegetables

  • Prep 15 min
  • Total 35 min
  • Servings 6

Ingredients

  • 1 cup whole-grain yellow cornmeal
  • 3/4 cup cold water
  • 2 1/2 cups boiling water
  • 1/2 teaspoon salt
  • 2/3 cup shredded Swiss cheese
  • 2 teaspoons canola or soybean oil
  • 4 medium zucchini or yellow summer squash, sliced (about 4 cups)
  • 1 medium red bell pepper, chopped (1 cup)
  • 1 small onion, chopped (1/4 cup)
  • 1 clove garlic, finely chopped
  • 1/4 cup chopped fresh or 1 tablespoon dried basil leaves
  • 1 can (about 14 ounces) artichoke hearts, drained

Steps

  • 1
    Beat cornmeal and cold water in 2-quart saucepan with wire whisk. Stir in boiling water and salt. Cook over medium-high heat, stirring constantly, until mixture thickens and boils; reduce heat. Cover and simmer 10 minutes, stirring occasionally. Stir in cheese until smooth; keep polenta warm.
  • 2
    Heat oil in 10-inch nonstick skillet over medium-high heat. Cook zucchini, bell pepper, onion and garlic in oil about 5 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in basil and artichoke hearts. Serve vegetable mixture over polenta.

  • Anytime you start mixing grains, fruits and vegetables in one dish, the result is the same: You get high fiber, high vitamins and minerals, low calories, low saturated fat, low cholesterol—and great flavor. Now that’s heart-healthy eating at its finest.

Nutrition Facts

Serving Size: 1 Serving
Calories
210
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
10mg
4%
Sodium
430mg
18%
Potassium
660mg
19%
Total Carbohydrate
31g
10%
Dietary Fiber
7g
26%
Sugars
3g
Protein
9g
% Daily Value*:
Vitamin A
50%
50%
Vitamin C
50%
50%
Calcium
15%
15%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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