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Obesity Discussion · 01-29-06, 06:08 PM

Polenta with fresh vegetables
Dietitian's tip: This creamy polenta has added flavor because of the Parmesan cheese. For a healthier dish, this recipe includes lightly steamed and sauteed vegetables instead of a mushroom butter sauce. Try any combination of vegetables, including leafy vegetables such as spinach.

SERVES 4
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
Preheat 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 side 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.

Nutritional Analysis(per serving)Calories 151 Cholesterol 2 mg
Protein 5 g Sodium 56 mg
Carbohydrate 31 g Fiber 3 g
Total fat 1 g Potassium 249 mg
Saturated fat trace Calcium 57 mg
Monounsaturated fat 0.5 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1

http://www.mayoclinic.com/health/hea...ecipes/NU00535

01-29-06, 06:08 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,981 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Polenta with fresh vegetables Polenta with fresh vegetables Dietitian's tip: This creamy polenta has added flavor because of the Parmesan cheese. For a healthier dish, this recipe includes lightly steamed and sauteed vegetables instead of a mushroom butter sauce. Try any combination of vegetables, including leafy vegetables such as spinach. SERVES 4 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 Preheat 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 side 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. Nutritional Analysis(per serving)Calories 151 Cholesterol 2 mg Protein 5 g Sodium 56 mg Carbohydrate 31 g Fiber 3 g Total fat 1 g Potassium 249 mg Saturated fat trace Calcium 57 mg Monounsaturated fat 0.5 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 3 Carbohydrates 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Vegetables 1 http://www.mayoclinic.com/health/hea...ecipes/NU00535 __________________