Parmesan Polenta and Spicy Sausage Sauce

Gluten Free
Very Healthy
Health score
76%
Parmesan Polenta and Spicy Sausage Sauce
40 min.
4
316kcal

Suggestions


Indulge in the rich and comforting flavors of our Parmesan Polenta and Spicy Sausage Sauce, a delightful dish that is not only gluten-free but also very healthy. Perfect for lunch or dinner, this recipe is designed to satisfy your taste buds while keeping your health in check. With a heartwarming combination of creamy polenta topped with a zesty sausage sauce, it's a meal that brings warmth to any table.

Ready in just 40 minutes, this dish serves four, making it an ideal choice for weeknight dinners or gatherings with friends and family. Each serving is packed with flavor, featuring the kick of crushed red pepper and aromatic herbs like fresh basil and oregano that will transport you to a sunny Italian kitchen. The use of sun-dried tomato chicken sausage adds a savory twist, while the grated Parmesan cheese elevates the dish, creating a perfect harmony of taste and texture.

Low in calories at only 316 kcal per serving, this recipe highlights that healthy eating can be both delicious and satisfying. Whether you're a busy professional, a health-conscious individual, or simply a lover of good food, this Parmesan Polenta and Spicy Sausage Sauce is a crowd-pleaser that deserves a spot in your meal rotation. Get ready to impress your dinner guests or enjoy a cozy night in with this delightful dish!

Ingredients

  • 0.5 teaspoon pepper red crushed
  • 0.5 cup basil fresh divided chopped
  •  garlic clove minced
  • cups beef broth fat-free
  • 29 ounce no salt added diced tomatoes diced undrained canned
  • tablespoon olive oil 
  • cup onion chopped
  • tablespoon oregano fresh chopped
  • 0.5 cup parmesan cheese divided grated
  • 0.8 cup oats 
  • ounces sun-dried olives sliced (2 links) (such as Al Fresco)
  • cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. Heat a medium saucepan over medium-high heat.
  2. Add oil to pan, swirling to coat.
  3. Add sausage; saut for 3 minutes or until browned.
  4. Add onion; saut for 5 minutes or until tender.
  5. Add garlic; saut 30 seconds.
  6. Add oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally.
  7. Add 1/4 cup basil to pan; cook 5 minutes or until sauce thickens.
  8. Combine broth and water in a large saucepan; bring to a boil.
  9. Add polenta; reduce heat, and simmer 5 minutes or until thick, stirring frequently with a whisk. Stir in half of cheese.
  10. Place 2/3 cup polenta in each of 4 bowls; top with about 3/4 cup sauce. Top each serving with 1 tablespoon basil and 1 tablespoon cheese.

Nutrition Facts

Calories316kcal
Protein18.52%
Fat25.02%
Carbs56.46%

Properties

Glycemic Index
56.75
Glycemic Load
12.43
Inflammation Score
-10
Nutrition Score
29.7143478562%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.05mg
Quercetin
8.16mg

Nutrients percent of daily need

Calories:316.18kcal
15.81%
Fat:9.73g
14.98%
Saturated Fat:2.85g
17.83%
Carbohydrates:49.41g
16.47%
Net Carbohydrates:39.3g
14.29%
Sugar:22.9g
25.45%
Cholesterol:10.88mg
3.63%
Sodium:514.8mg
22.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.21g
32.42%
Manganese:1.8mg
89.89%
Potassium:2259.35mg
64.55%
Vitamin C:40.02mg
48.51%
Vitamin K:47.74µg
45.46%
Copper:0.86mg
43.03%
Iron:7.36mg
40.89%
Fiber:10.11g
40.43%
Magnesium:161.35mg
40.34%
Phosphorus:358.64mg
35.86%
Vitamin B1:0.43mg
28.62%
Vitamin B3:5.62mg
28.11%
Calcium:269.32mg
26.93%
Vitamin B6:0.49mg
24.67%
Vitamin B2:0.41mg
23.93%
Vitamin A:974.9IU
19.5%
Selenium:12.72µg
18.18%
Vitamin E:2.43mg
16.22%
Folate:63.71µg
15.93%
Zinc:2.33mg
15.54%
Vitamin B5:1.36mg
13.61%
Vitamin B12:0.17µg
2.81%
Source:My Recipes