Polenta - creamy
Preparation time: 10 minutes Cooking time: 15 minutes
Recipe highlights Serves: 4
- Good source of calcium
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Easy to swallow
- Vegetarian
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Ingredients
- 1 teaspoon olive oil
1 small onion, chopped
1 cup vegetable stock
3 cups reduced fat milk or calcium enriched soy drink
1 cup fine polenta (cornmeal)
3 tablespoons grated parmesan cheese
cracked black pepper, to taste
Cooking method
-
1. Heat the oil in a non-stick frypan and stir-fry the onion over a high heat for 1 minute. Remove from the stove and add the stock and milk. Bring the mixture to the boil and gradually add the polenta, stirring constantly.
2. Cook, stirring, until the polenta is thick and creamy, and no longer grainy, 10 - 15 minutes. Remove from the heat and stir in the parmesan cheese and pepper.
3. Serve at once, or spread out evenly in a loaf tin or flan tin that has been brushed with a little oil. Set it aside to cool and harden, then cut it into desired shapes and cook under a hot grill until lightly browned.
Notes: Polenta is traditionally prepared with lashings of butter or cheese, but it can be very successfully prepared with low-fat milk with just a touch of parmesan.
Serve it with Psychedelic Sauce, Roasted Vegetables or Honest to Goodness Beef Stew and a crisp green salad.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 304.01g | 100.00g |
| Energy (kJ) | 1048.96kJ | 345.04kJ |
| Protein (g) | 14.84g | 4.88g |
| Total fat (g) | 5.97g | 1.96g |
| - Saturated fat (g) | 1.82g | 0.60g |
| - Polyunsaturated fat (g) | 0.49g | 0.16g |
| - Monounsaturated fat (g) | 3.27g | 1.08g |
| Cholesterol (mg) | 12.65mg | 4.16mg |
| Carbohydrate-available (g) | 33.56g | 11.04g |
| CarbohydrateSE (g) | 33.31g | 10.96g |
| - Sugars (g) | 11.43g | 3.76g |
| Water (g) | 183.85g | 60.47g |
| Dietary fibre (g) | 1.02g | 0.34g |
| Thiamin (mg) | 0.26mg | 0.09mg |
| Riboflavin (mg) | 0.62mg | 0.20mg |
| Niacin (mg) | 0.38mg | 0.13mg |
| Niacin equivalents (mg) | 3.37mg | 1.11mg |
| Vitamin C (mg) | 0.40mg | 0.13mg |
| Total folate (ug) | 20.58ug | 6.77ug |
| Total vitamin A equivalents (ug) | 25.26ug | 8.31ug |
| Retinol (ug) | 15.81ug | 5.20ug |
| Beta carotene equivalents (ug) | 58.06ug | 19.10ug |
| Sodium (mg) | 464.96mg | 152.94mg |
| Potassium (mg) | 470.90mg | 154.89mg |
| Magnesium (mg) | 45.22mg | 14.88mg |
| Calcium (mg) | 343.40mg | 112.96mg |
| Phosphorus (mg) | 320.39mg | 105.39mg |
| Iron (mg) | 0.46mg | 0.15mg |
| Zinc (mg) | 1.47mg | 0.48mg |
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Source: Lifetrack (1999), Eat! Enjoy! The Lifetrack cookbook, Melbourne.
This recipe was orginally published as:
Creamy polenta
Recipe publication date on: 07/24/2001
Last reviewed on: 21/10/2011
