Pan-Seared Polenta with Mediterranean Vegetables

Gluten Free
Health score
37%
Pan-Seared Polenta with Mediterranean Vegetables
41 min.
4
648kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes diced with basil, garlic, and oregano, un-drained canned
  • cups eggplant cubed peeled ( 1 small)
  • 0.3 cup basil fresh thinly sliced
  •  garlic cloves minced
  • teaspoons olive oil 
  • cup onion chopped
  • 0.3 cup parmesan cheese grated
  • 0.3 cup pinenuts toasted
  • 17 ounce polenta cut into 8 slices
  • tablespoons red wine vinegar 
  • 12 ounce roasted bell peppers red
  • 0.5 teaspoon salt 
  • small zucchini sliced in half lengthwise, then cut into 1/2-inch-thick slices ( 3 cups)

Equipment

  • frying pan
  • paper towels
  • colander

Directions

  1. Sprinkle eggplant with 1/2 teaspoon salt in a colander; let stand 30 minutes. Rinse well; pat dry with paper towels.
  2. Drain roasted bell peppers; cut peppers into 1-inch pieces. Set aside.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add eggplant, zucchini, and onion; saut 8 minutes.
  5. Add garlic and roasted bell pepper; cook 1 minute.
  6. Add tomatoes, vinegar, and pepper; cook over medium heat, stirring occasionally, 8 minutes or until vegetables are tender. Set aside and keep warm.
  7. Wipe pan with paper towels, and heat over medium-high heat. Coat polenta with cooking spray; add to pan. Sear on each side 3 to 4 minutes or until browned.
  8. Place 2 slices of polenta on each of 4 plates; top evenly with eggplant mixture, basil, pine nuts, and cheese.

Nutrition Facts

Calories648kcal
Protein11.01%
Fat16.26%
Carbs72.73%

Properties

Glycemic Index
60.5
Glycemic Load
4.06
Inflammation Score
-9
Nutrition Score
26.273043552819%

Flavonoids

Delphinidin
70.27mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.05mg
Quercetin
8.58mg

Nutrients percent of daily need

Calories:647.94kcal
32.4%
Fat:11.91g
18.33%
Saturated Fat:2.02g
12.64%
Carbohydrates:119.87g
39.96%
Net Carbohydrates:110.83g
40.3%
Sugar:11.69g
12.99%
Cholesterol:5.44mg
1.81%
Sodium:1710.47mg
74.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.14g
36.28%
Manganese:1.62mg
81.05%
Vitamin C:65.4mg
79.28%
Vitamin B6:0.74mg
36.96%
Fiber:9.05g
36.18%
Selenium:24.5µg
34.99%
Copper:0.63mg
31.56%
Potassium:1070.5mg
30.59%
Magnesium:113.95mg
28.49%
Phosphorus:284.77mg
28.48%
Vitamin B1:0.37mg
24.63%
Iron:4.35mg
24.18%
Vitamin A:1195.22IU
23.9%
Vitamin K:23.7µg
22.57%
Vitamin B3:4.42mg
22.1%
Folate:77.14µg
19.29%
Vitamin E:2.73mg
18.21%
Calcium:162.77mg
16.28%
Vitamin B2:0.27mg
15.78%
Zinc:2.17mg
14.47%
Vitamin B5:1.37mg
13.67%
Vitamin B12:0.08µg
1.41%
Source:My Recipes