Polenta (Basic)

3 Reviews
67% would make this recipe again

Polenta is cornmeal that is cooked for a long time in water. It was once the staple food of people living in the mountainous regions of northern Italy.

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Preparation : 5 min Cooking : 40 min
180 calories/serving

Ingredients

3 1/2 cups water 900 mL
1 tsp salt 4 g
1 1/2 cup cornmeal (polenta) 200 g

Before you start

Use 1 part flour to 4 parts water (or broth or milk), but increase the amount of liquid if the cornmeal contains coarser grains or if you want a softer result ("all'onda", i.e., polenta that has a ripple effect).

Method

  1. Add the water and salt to a saucepan. Bring the water to a gentle boil (not to a rolling boil in order to avoid lumps). Slowly pour in a continuous stream of cornmeal, stirring constantly. Reduce the heat to low and cook uncovered, stirring occasionally-
  2. Have a small pan of boiling water on the side, to dilute the polenta if it is too thick to your taste.
  3. The polenta is cooked when it pulls away from the sides of the pan, about 40 min.
  4. It may be served right away or kept for later consumption. In the latter cas, spread the mixture into a shallow casserole dish, let set, cover with plastic wrap, then refrigerate at least 2 hours.

Nutrition Facts Table

per 1 serving (140 g)

Amount

% Daily Value

Calories

180

Fat

2 g

3 %

Saturated 0.3 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

390 mg

16 %

Carbohydrate

38 g

13 %

Fibre

7 g

27 %

Sugars

0 g

Net Carbs

31 g

Protein

3 g

Vitamin A

7 %

Vitamin C

0 %

Calcium

0 %

Iron

8 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre
Good source of  :
Magnesium, Selenium
Source of  :
Copper, Folacin, Iron, Manganese, Niacin, Phosphorus, Vitamin A, Vitamin B1, Vitamin B6, Zinc
Low  :
Fat, Saturated Fat
Free  :
Cholesterol, Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 67% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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