Polenta and Broccoli Slices
Blood Sugar: 3Servings: 12Preparation Time: 60minMeal Category: Lunch
Micronutrients:CalciumVitamin AFolate
Macronutrients per 100g
Energy
56kcal
Sugar
2g
Fat
3g
Fiber
0g
Sat fat
2g
Protein
2g
Carbs
5g
Sodium
57mg
Ingredients
70g / 2.47oz Broccoli florets, 200ml / 6.76fl oz Water, 400ml / 13.53fl oz Milk, 160g / 5.64oz Polenta (cornmeal), 1 tsp grated Parmesan cheese, 1 tbsp for frying Butter or Rapeseed oil
Preparation
1. Steam 70g / 2.47oz Broccoli florets for about 8 minutes or cook in a pot with little water. 2. Boil 400ml / 13.53fl oz Milk in a pot, add 200ml / 6.76fl oz Water and 160g / 5.64oz Polenta (cornmeal), cook on medium heat until the mixture becomes creamy, stirring continuously. 3. Mash Broccoli or chop finely and mix with 1 tsp grated Parmesan cheese into the Polenta. 4. Spread the Polenta evenly on parchment paper and let it cool. 5. Cut the Polenta into slices of desired shapes. 6. Heat 1 tbsp Butter or Rapeseed oil in a pan and fry the Polenta slices until golden brown on both sides.
Micronutrients % of RDI
Iron
0% of RDI
Magnesium
9% of RDI
Vitamin C
8% of RDI
Omega 3
2% of RDI
Vitamin A
45% of RDI
Calcium
71% of RDI
Folate
10% of RDI
Good to know
You can prepare the Polenta slices the day before and fry them the next day.
How to Prepare
1. Steam 70g / 2.47oz Broccoli florets for about 8 minutes or cook in a pot with little water. 2. Boil 400ml / 13.53fl oz Milk in a pot, add 200ml / 6.76fl oz Water and 160g / 5.64oz Polenta (cornmeal), cook on medium heat until the mixture becomes creamy, stirring continuously. 3. Mash Broccoli or chop finely and mix with 1 tsp grated Parmesan cheese into the Polenta. 4. Spread the Polenta evenly on parchment paper and let it cool. 5. Cut the Polenta into slices of desired shapes. 6. Heat 1 tbsp Butter or Rapeseed oil in a pan and fry the Polenta slices until golden brown on both sides.
Good to Know
You can prepare the Polenta slices the day before and fry them the next day.
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