Grilled Polenta with Tomatoes and White Beans

Gluten Free
Very Healthy
Health score
100%
Grilled Polenta with Tomatoes and White Beans
15 min.
3
319kcal

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Ingredients

  • 17 ounce basil cut into 9 slices
  • 0.3 teaspoon pepper black freshly ground
  • 15 ounce cannellini beans rinsed drained canned
  • 1.5 teaspoons rosemary leaves fresh chopped
  •  garlic clove minced
  • cups grape tomatoes halved
  • teaspoons olive oil 
  • ounces parmesan grated
  • tablespoon citrus champagne vinegar 

Equipment

  • frying pan
  • grill pan
  • cutting board
  • chefs knife

Directions

  1. Heat a grill pan or nonstick skillet over medium-high heat. Coat pan and polenta slices with cooking spray.
  2. Place polenta slices on grill pan or skillet; cook 2 minutes on each side or until golden brown.
  3. Remove from pan; keep warm.
  4. While polenta cooks, heat oil in a large nonstick skillet over medium-high heat.
  5. Add tomatoes and garlic to skillet; saut 4 minutes or until tomatoes soften and garlic is tender. Reduce heat to low. Stir in beans and next 3 ingredients. Cook, stirring constantly, 2 minutes or until thoroughly heated.
  6. Place 3 polenta slices on each of 3 plates. Spoon tomato mixture evenly over polenta, and sprinkle evenly with cheese.
  7. Garnish with rosemary sprigs, if desired.
  8. Shortcut kitchen tip
  9. To quickly remove fresh rosemary leaves from the tough, woody stem, hold the top of the rosemary sprig with the leaves pointing upward over a cutting board. With the other hand, run your fingers along the stem against the direction of the leaves, pinching tightly. Your fingers will separate the leaves from the stem. Mound the leaves together on your cutting board, and then chop the leaves with a chef's knife.

Nutrition Facts

Calories319kcal
Protein27.73%
Fat24.83%
Carbs47.44%

Properties

Glycemic Index
76
Glycemic Load
9.77
Inflammation Score
-10
Nutrition Score
38.237391186797%

Flavonoids

Naringenin
0.69mg
Kaempferol
0.09mg
Myricetin
0.16mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:318.5kcal
15.92%
Fat:9.2g
14.16%
Saturated Fat:3.68g
22.98%
Carbohydrates:39.57g
13.19%
Net Carbohydrates:28.92g
10.51%
Sugar:3.68g
4.09%
Cholesterol:12.85mg
4.28%
Sodium:322.09mg
14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.13g
46.26%
Vitamin K:680.88µg
648.45%
Vitamin A:9451.75IU
189.04%
Manganese:2.75mg
137.44%
Calcium:626.37mg
62.64%
Iron:9.84mg
54.69%
Folate:217.74µg
54.44%
Vitamin C:43.19mg
52.35%
Copper:1.02mg
51.04%
Magnesium:195.38mg
48.84%
Fiber:10.66g
42.63%
Potassium:1382.8mg
39.51%
Phosphorus:377.71mg
37.77%
Zinc:3.6mg
24.03%
Vitamin B6:0.48mg
23.87%
Vitamin E:3.37mg
22.47%
Vitamin B1:0.24mg
15.93%
Vitamin B2:0.26mg
15.22%
Vitamin B3:2.27mg
11.33%
Selenium:7.29µg
10.42%
Vitamin B5:0.79mg
7.87%
Vitamin B12:0.23µg
3.78%
Source:My Recipes