Heart Healthy Vegetable Medley with Polenta Recipe
Garden-fresh veggies join silky polenta and Parmesan cheese in this wholesome meat-free recipe. Use this recipe as a side dish or the main event of a vegetarian meal.
Ingredients
Recipe yields 8 servings
Polenta
1/8 tsp salt
1 cup cornmeal
1/2 cup grated Parmesan cheese
2 Tbsp evaporated skim milk
2 Tbsp unsalted butter
Black pepper to taste
Vegetable Medley
2 Tbsp grapeseed oil
1 medium onion, diced
2 garlic cloves, chopped
1 carrot, peeled and diced
1 zucchini, diced
1 summer squash, diced
1 small eggplant, diced
3 Tbsp tomato paste
1 Tbsp chopped fresh parsley
2 tsp fresh thyme
1/4 cup Kalamata pitted olives, halved
Black pepper to taste
2 fresh plum tomatoes, diced
8 fresh basil sprigs, for garnish
Directions
Step 1
In a saucepan, add salt to 5 cups of water and bring to a boil. Gradually add cornmeal, whisking constantly. Once cornmeal is incorporated, reduce heat to medium and cook until thickened, about 15 minutes, stirring occasionally. Remove saucepan from heat and stir in Parmesan, evaporated skim milk and butter. Season with pepper.
Vegetable Medley
Step 1
In a skillet, heat oil over medium heat until hot. Add onion, garlic, carrot, zucchini, yellow squash and eggplant, and cook, stirring occasionally, until vegetables begin to soften. Stir in tomato paste, parsley and thyme, and cook for 10 minutes. Add olives and heat through. Season with pepper. Remove from heat and stir in fresh tomato.
Step 2
Arrange polenta onto serving plate and make a well in the center. Top with vegetable medley and garnish with basil, if desired.
Time:
60 minutes
Servings:
8
Calories:
165
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed
by a dietitian. Click here to learn more.
Nutrition facts
Serving Size:
1 cup
Per serving:
calories:165
total fat:8g
sat fat:1g
cholesterol:12mg
sodium:245mg
total carb:21g
fibers:4g
proteins:4g
Thank you!