Polenta with roasted Mediterranean vegetables
Dietitian's tip: To best prepare this recipe, cut all of the vegetables a day ahead of time and put into a covered container and refrigerate. You may roast the eggplant, zucchini, mushrooms and red pepper earlier in the day. Cover and refrigerate the vegetables until needed.
SERVES 6
Ingredients
1 small eggplant, peeled, cut into 1/4-inch slices
1 small yellow zucchini, cut into 1/4-inch slices
1 small green zucchini, cut into 1/4-inch slices
6 medium mushrooms, sliced
1 sweet red pepper, seeded, cored and cut into chunks
2 tablespoons plus 1 teaspoon extra-virgin olive oil
6 cups water
1 1/2 cups coarse polenta (corn grits)
2 teaspoons trans-free margarine
1/4 teaspoon cracked black pepper
10 ounces frozen spinach, thawed
2 plum (Roma) tomatoes, sliced
6 dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
10 ripe olives, chopped
2 teaspoons oregano
Directions
Heat the broiler (grill). Position the rack 4 inches from the heat source.
Brush the eggplant, zucchini, mushrooms and red pepper with 1 tablespoon of the olive oil. Arrange in single layer on a baking sheet and broil under low heat. Turn as needed and brush occasionally with 1 tablespoon olive oil. When tender and slightly browned, remove from the broiler (grill). Use immediately or cover and refrigerate for later use.
Preheat the oven to 350 F. Coat a decorative, ovenproof 12-inch flan or quiche dish with cooking spray.
In a medium saucepan, bring water to a boil. Reduce heat and slowly whisk in polenta. Continue to stir and cook for about 5 minutes. When polenta comes away from side of pan, stir in margarine and season with 1/8 teaspoon of the black pepper. Remove from heat.
Spread polenta into the base and sides of the baking dish. Brush with 1 teaspoon olive oil. Place in the oven and bake for 10 minutes. Remove and keep warm.
Drain spinach and press between paper towels. Top polenta with spinach. Arrange a layer of sliced tomatoes, chopped sun-dried tomatoes and olives. Top with remaining roasted vegetables. Sprinkle with oregano and the remaining 1/8 teaspoon black pepper. Return to the oven for another 10 minutes. When warmed through, remove from the oven. Cut into 6 wedges and serve.
Nutritional Analysis(per serving)Serving size: 1 wedge
Calories 245 Monounsaturated fat 4 g
Protein 6 g Cholesterol 0 mg
Carbohydrate 39 g Sodium 90 mg
Total fat 7 g Fiber 7 g
Saturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 2
Fats 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 2
Nonstarchy vegetables 2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 2
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00422
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