Grilled Quail with White Polenta

Gluten Free
Health score
13%
Grilled Quail with White Polenta
45 min.
4
316kcal

Suggestions


Indulge in a culinary delight with our Grilled Quail with White Polenta, a dish that perfectly marries sophistication and comfort. This gluten-free recipe is not only a feast for the eyes but also a wholesome choice for lunch or dinner, boasting a modest 316 calories per serving. Imagine tender, juicy quail, expertly grilled to perfection, paired with creamy white polenta that melts in your mouth.

The preparation is straightforward, making it an ideal choice for both novice cooks and seasoned chefs looking to impress. With just 45 minutes from start to finish, you can create a restaurant-quality meal in the comfort of your own kitchen. The quail, seasoned with freshly ground black pepper and nutmeg, offers a rich flavor profile that is beautifully complemented by the buttery polenta and zesty lemon wedges.

Whether you're hosting a dinner party or simply treating yourself to a gourmet meal, this dish is sure to elevate your dining experience. The combination of protein, healthy fats, and carbohydrates ensures a balanced meal that satisfies your cravings without compromising on taste. So fire up the grill and get ready to savor the exquisite flavors of Grilled Quail with White Polenta!

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • 1.5 teaspoons butter 
  • 0.5 cup half-and-half fat-free
  • 1.5 teaspoons parsley fresh minced
  • 0.1 teaspoon ground nutmeg 
  •  lemon wedges 
  • 0.8 cup milk 2% reduced-fat
  • 16 ounce semiboneless quail 
  • 0.5 teaspoon salt divided
  • 0.3 cup cornmeal white

Equipment

  • sauce pan
  • whisk
  • grill

Directions

  1. Prepare grill.
  2. Bring milk and half-and-half to a simmer over medium-high heat in a small, heavy saucepan. Gradually add 1/4 cup cornmeal, stirring with a whisk. Reduce heat to low, and cook for 5 minutes or until polenta is thick and creamy, stirring occasionally. Stir in butter, 1/4 teaspoon salt, 1/4 teaspoon black pepper, and 1/8 teaspoon nutmeg. Keep warm.
  3. Place the quail, breast side down, on a cutting surface.
  4. Cut the quail in half lengthwise along backbone, cutting to, but not through, other side.
  5. Sprinkle the quail with remaining 1/4 teaspoon salt, remaining 1/4 teaspoon black pepper, and minced parsley.
  6. Place the quail on grill rack coated with cooking spray, and grill 6 minutes on each side or until done. Discard skin.
  7. Serve the quail with polenta and lemon wedges.
  8. Garnish with parsley sprigs, if desired.

Nutrition Facts

Calories316kcal
Protein32.89%
Fat48.88%
Carbs18.23%

Properties

Glycemic Index
52.38
Glycemic Load
0.34
Inflammation Score
-5
Nutrition Score
17.488695771798%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
0.08mg
Luteolin
0.34mg
Kaempferol
0.01mg
Myricetin
0.1mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:316.44kcal
15.82%
Fat:17.06g
26.25%
Saturated Fat:5.71g
35.7%
Carbohydrates:14.32g
4.77%
Net Carbohydrates:12.7g
4.62%
Sugar:4.33g
4.81%
Cholesterol:95.23mg
31.74%
Sodium:413.98mg
18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.82g
51.65%
Vitamin B3:8.93mg
44.63%
Phosphorus:428.8mg
42.88%
Vitamin B6:0.79mg
39.44%
Copper:0.62mg
30.75%
Selenium:20.89µg
29.84%
Iron:5.03mg
27.93%
Vitamin B2:0.47mg
27.35%
Zinc:3.54mg
23.57%
Vitamin B1:0.35mg
23.27%
Vitamin C:16.8mg
20.37%
Vitamin B12:0.88µg
14.65%
Vitamin B5:1.46mg
14.56%
Potassium:440.78mg
12.59%
Magnesium:50.14mg
12.53%
Calcium:103.84mg
10.38%
Vitamin A:388.78IU
7.78%
Manganese:0.13mg
6.62%
Fiber:1.62g
6.46%
Folate:17.83µg
4.46%
Vitamin K:1.34µg
1.28%
Source:My Recipes