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

Suggestions

Grilled Polenta with Tomatoes and White Beans: A Gluten-Free, Super Healthy Main Course
Are you looking for a delicious, gluten-free, and very healthy meal that's ready in just 15 minutes? Look no further! This Grilled Polenta with Tomatoes and White Beans is the perfect lunch or dinner option for those seeking a tasty and nutritious main dish. With a Calorie count of only 319 kcal per serving, this recipe has a fantastic Health Score of 100, making it a top choice for health-conscious foodies.
This mouth-watering recipe features 3 servings of grilled polenta, infused with the flavors of basil and garlic, topped with a vibrant mix of sautéed grape tomatoes, cannellini beans, and a hint of fresh rosemary. The dish is then finished with a sprinkle of grated Parmigiano-Reggiano cheese, adding a touch of indulgence while keeping the meal gluten-free.
To create this delightful dish, you'll need a few essential pieces of equipment: a frying pan, a grill pan, a cutting board, and a chef's knife. In just a few simple steps, you'll have a delectable main course that's not only easy to make but also packed with protein, healthy fats, and carbohydrates. The caloric breakdown of this recipe is well-balanced, with 27.73% protein, 24.83% fat, and 47.44% carbs.
For an added touch of elegance, garnish your Grilled Polenta with Tomatoes and White Beans with fresh rosemary sprigs. If you're new to cooking with rosemary, our shortcut kitchen tip makes it easy to remove the leaves from the stem – simply hold the sprig with the leaves pointing upward and run your fingers along the stem against the direction of the leaves. This quick and simple technique will have you chopping fresh rosemary in no time, elevating your dish to a culinary masterpiece.
So why wait? Dive into this delicious and healthy Grilled Polenta with Tomatoes and White Beans recipe and treat yourself to a satisfying, gluten-free meal that's both easy to make and bursting with flavor. Your taste buds – and your waistline – will thank you!

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 minced
  • cups grape tomatoes halved
  • teaspoons olive oil 
  • ounces parmesan grated
  • tablespoon citrus champagne vinegar white

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
0
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