Polenta and Broccoli Slices

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.
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