Polenta Nutrition

The importance of polenta nutrition should not be overlooked, especially in today’s economy, when people need to get adequate nutrition from inexpensive market product. Although polenta used to be known as poor people’s staple food since it was made from grains and legumes, today this dish is popular not only in Italy but also in many European countries. It is also savored in other countries outside Europe as a delicious and nutritious dish that is easy to prepare.

While polenta used to be made mostly from grains, people have also discovered substituting grains for white or yellow ground corn because it is cheap and equally nutritious.

Polenta Nutrition

Here is a summary of the nutritional information of polenta based on the US Department of Agriculture Nutrient Database 18:

Fried Polenta

Nutrition

Amount Per Serving (100 g)

Calories

150

Total Fat

  • Saturated Fat
  • Polyunsaturated Fat
  • Monounsaturated Fat

0.68 g

  • 0.092 g
  • 0.291 g
  • 0.169 g

Cholesterol

0

Sodium

75 mg

Potassium

66 mg

Total Carbs

  • Dietary Fiber
  • Sugars

31.85 g

  • 3 g
  • 0.26 g

Protein

3.48 g

Vitamin A

28 % Daily Value (DV)

Calcium

5% DV

Iron

152% DV


Cooked Polenta

Nutrition

Amount Per Serving (100 g)

Calories

85

Total Fat

  • Saturated Fat
  • Polyunsaturated Fat
  • Monounsaturated Fat

0.38 g

  • 0.052 g
  • 0.165 g
  • 0.096 g

Cholesterol

0

Sodium

96 mg

Potassium

38 mg

Total Carbs

  • Dietary Fiber
  • Sugars

18.1 g

  • 1.7 g
  • 0.15 g

Protein

1.98 g

Vitamin A

12% DV

Calcium

3% DV

Iron

66% DV

Polenta Recipes

Basic polenta is simple and easy to prepare. However, other recipes have also been developed to add variety to this nutritious food. Here are some of them.

1. Basic Polenta

image001

Ingredients:

Instructions:

  1. Boil water in a large heavy saucepan.
  2. Add salt. Gradually add the cornmeal.
  3. Turn heat to low and allow the mixture to thicken until the cornmeal is tender.
  4. Stir the mixture while cooking for about 15 minutes.
  5. Put off the heat and add butter, stirring until it melts.

2. Rosemary Polenta

image002

Ingredients:

For Frying:

Instructions:

  1. In a large saucepan, heat the olive oil and butter. Add garlic, rosemary, red pepper flakes, salt, and pepper, sautéing for one minute
  2. Then add chicken stock, milk, and half-and-half. Allow to boil.
  3. Remove the pan from heat and gradually sprinkle cornmeal into the mixture, stirring constantly with a wire whisk.
  4. Cook again over low heat while constantly stirring until thick and bubbly.
  5. Put off heat and stir in Parmesan. Pour the mixture into a 9x13x2-inch pan. Smoothen the top and place in the refrigerator until cold and firm.
  6. Cut the solidified polenta into squares like brownies. You can also cut the squares into triangles using a spatula. Lightly dust each piece with flour.
  7. Heat one tablespoon of olive oil and one tablespoon of butter in a large pan.
  8. Fry the pieces in medium heat until brown on the outside.
  9. Add more oil and butter if needed. Serve hot.

3. Vegetable and Polenta Soup

image003

Ingredients:

Instructions:

  1. Heat olive oil over medium-high heat in a large heavy saucepan.
  2. Add carrots, onions, salt, and pepper.
  3. Cook for about 6 minutes, or until the onion begins to brown.
  4. Add parsley, garlic, thyme, zucchini, and tomatoes.
  5. Cook for three minutes. Stir in chicken broth and allow to boil.
  6. Gradually stir in polenta and cook until the vegetables become tender and the soup thickens.
  7. Stir in butter and season to taste. Serve hot.

4. Chicken and Polenta Pot Pies

image004

Ingredients:

Instructions:

  1. Heat olive oil in a deep skillet over medium-high heat.
  2. Lightly brown chicken for about 3 minutes, then add carrots, celery, and onions. Season to taste and cook until soft.
  3. For pie tops: Meanwhile, preheat the broiler. Combine 1 cup of chicken stock and 1/2 cup of cream and bring to a boil. Slowly stir in polenta. Reduce heat and stir in cheese. Set aside.
  4. In the skillet, set aside the chicken and vegetables.
  5. Melt butter and stir in flour, cooking for 1 minute. Add 2 cups of remaining stock and 1/2 cup remaining cream, bringing to a bubble. Add Dijon mustard, peas, and tarragon. Season with salt and pepper.
  6. Fill into soup bowls. Place the soup bowls on a baking dish. Use the polenta and cheese mixture to form tops on the soup bowls.
  7. Set the bowls in the broiler and brown the tops for 2-3 minutes. Serve hot.

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