Cornmeal Squares with Topping
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
372
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 372 cal. | (18 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.3 g | (34 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 114.8 μg | (191 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 213 μg | (71 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 97 mg | (102 %) | ||
| Potassium | 1,350 mg | (34 %) | ||
| Calcium | 215 mg | (22 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 168 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the polenta
- 2 ½ cups vegetable stock
- 1 cup fine Polenta (instant)
- Nutmeg
- olive oil (for the tray)
- For the topping
- 2 cups Green beans (trimmed)
- 8 Tomatoes (peeled, deseeded and diced)
- 2 cloves garlic cloves (finely chopped)
- 1 handful Basil (leaves finely sliced)
- 2 carrots (finely diced)
- 1 Leek (cut into rings)
- 1 stick Celery (finely sliced)
- 2 Tbsps olive oil
- 2 onions (sliced into rings)
- 2 Zucchini (sliced)
Preparation steps
1.
Bring the vegetable stock to the boil in a pan. Gradually add the polenta, stirring. Bring to the boil and allow to thicken for around 5 minutes, stirring from time to time. Remove from the heat and season to taste with salt and nutmeg.
2.
Brush a baking tray with oil and spread the polenta on the tray to a depth of approx. 1 cm. Leave to cool and set for at least 30 minutes.
3.
Preheat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
4.
Boil the beans in salted water for 8 minutes. Refresh in cold water, drain and cut into 2-3 cm long pieces.
5.
Mix together the tomatoes, garlic and basil.
6.
Fry the carrots, leek and celery in 1 tbsp hot oil for 1-2 minutes. Remove from the heat and leave in the pan for a few minutes, then season with salt and ground black pepper.
7.
Fry the onions and courgettes in a large pan in the remaining oil for 1-2 minutes. Season with salt and ground black pepper and remove from the pan.
8.
Arrange the carrot mixture and the beans over the polenta base and scatter the tomatoes over the top. Top with the courgette and onion mixture and bake in the oven for around 20 minutes until golden brown. Serve cut into slices.
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