Polenta with fresh vegetables

Ingredients

• 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

Heat 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 sides 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 178
Total carbohydrate: 34 g
Cholesterol: 2 mg
Dietary fiber: 3 g
Monounsaturated fat: Trace
Protein: 6 g
Saturated fat: Trace
Serving size: 1 cup polenta and 1 cup of vegetables
Sodium: 55 mg
Total fat: 1 g

DASH Eating Plan Servings

Grains and grain products: 2
Vegetables: 1

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Vegetables: 1