Polenta with Sautéed Mushrooms and Asparagus

Gluten Free
Health score
11%
Polenta with Sautéed Mushrooms and Asparagus
45 min.
4
292kcal

Suggestions


Indulge in a delightful dish that combines the creamy warmth of polenta with the earthy flavors of sautéed mushrooms and asparagus. This gluten-free recipe is not only a feast for the palate but also a wholesome choice for anyone looking for a nutritious meal. Perfect for lunch, dinner, or any gathering, it offers a comforting yet gourmet experience that will impress your family and friends.

The star of this dish is the instant polenta, which is both quick to prepare and deliciously rich. As it simmers, it creates a creamy base that pairs beautifully with the vibrant sautéed vegetables. The sautéed mushrooms impart a savory umami flavor, while the asparagus adds a refreshing crunch, making each bite a medley of textures and tastes. A touch of smoked ham brings a hint of smokiness, rounding out the dish with protein and flavor.

With a total preparation time of just 45 minutes, this recipe is not only easy to follow but also perfect for busy weeknights or a casual weekend dinner. Each serving is around 292 calories, making it a nutritious option without sacrificing taste. Topped with freshly grated Parmesan cheese, this polenta dish is both satisfying and soul-warming. Dive into this delicious medley, and let the flavors transport you to a cozy kitchen filled with the aroma of freshly cooked ingredients!

Ingredients

  • 2.5 cups asparagus sliced (2-inch)
  • 0.1 teaspoon pepper black
  • tablespoon butter 
  • cups milk 1% low-fat
  • cups mushrooms sliced
  • tablespoons parmesan cheese grated
  • 0.8 cup polenta instant
  • cup ham smoked chopped
  • cups vegetable broth 
  • teaspoons vegetable oil 

Equipment

  • frying pan
  • sauce pan
  • whisk

Directions

  1. Combine first 3 ingredients in a large saucepan. Bring to a simmer; slowly whisk in polenta. Bring to a boil. Cover, reduce heat, and simmer 5 minutes, stirring occasionally.
  2. Remove from heat.
  3. Melt the butter in a large nonstick skillet coated with cooking spray over medium-high heat.
  4. Add mushrooms; saut 5 minutes or until lightly browned.
  5. Add oil, asparagus, and ham to pan; saut 4 minutes or until the asparagus is crisp-tender.
  6. Serve polenta topped with asparagus mixture; sprinkle with cheese.

Nutrition Facts

Calories292kcal
Protein23.78%
Fat27.29%
Carbs48.93%

Properties

Glycemic Index
47.75
Glycemic Load
1.51
Inflammation Score
-8
Nutrition Score
16.790434588557%

Flavonoids

Isorhamnetin
4.77mg
Kaempferol
1.16mg
Quercetin
11.71mg

Nutrients percent of daily need

Calories:292.27kcal
14.61%
Fat:9.06g
13.94%
Saturated Fat:3.82g
23.9%
Carbohydrates:36.57g
12.19%
Net Carbohydrates:33.84g
12.3%
Sugar:9.61g
10.68%
Cholesterol:36mg
12%
Sodium:1102.61mg
47.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.77g
35.54%
Vitamin K:39.58µg
37.69%
Phosphorus:343.95mg
34.39%
Vitamin B2:0.5mg
29.3%
Vitamin A:1287.94IU
25.76%
Copper:0.44mg
21.91%
Selenium:14.85µg
21.21%
Calcium:198.28mg
19.83%
Potassium:670.45mg
19.16%
Vitamin B1:0.27mg
17.71%
Iron:2.9mg
16.12%
Vitamin B5:1.53mg
15.31%
Vitamin B3:3.05mg
15.24%
Zinc:2.21mg
14.75%
Folate:55.83µg
13.96%
Magnesium:52.48mg
13.12%
Vitamin B12:0.78µg
12.98%
Vitamin B6:0.24mg
12.15%
Fiber:2.73g
10.93%
Manganese:0.2mg
10.01%
Vitamin D:1.41µg
9.38%
Vitamin E:1.25mg
8.36%
Vitamin C:5.7mg
6.91%
Source:My Recipes