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Polenta with roasted red pepper coulis

Medically reviewed on June 15, 2017

Serves 6

Dietitian Tip

Polenta, a coarse-grind cornmeal, can be served hot and creamy, cut into shapes and grilled, or baked until set.

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
  • 1/4 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.

Heat 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 Size1 wedge
Calories148
Carbohydrate23 g
Cholesterol5 mg
Fiber2 g
Protein5 g
Sodium150 mg
Monounsaturated Fat2 g
Saturated Fat1 g
Total Fat4 g

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