Polenta (Basic)

Polenta (Basic)

Polenta is cornmeal that is cooked for a long time in water. It was once the staple food of people living in the mountainous regions of northern Italy.

4 servings
Preparation 5 min
Cooking 40 min

180 calories per serving 


Ingredients

3 1/2 cups water   900 mL
1 tsp salt   4 g
1 1/2 cup cornmeal (polenta)   200 g

Before you start

Use 1 part flour to 4 parts water (or broth or milk), but increase the amount of liquid if the cornmeal contains coarser grains or if you want a softer result ("all'onda", i.e., polenta that has a ripple effect).

Method

  1. Add the water and salt to a saucepan. Bring the water to a gentle boil (not to a rolling boil in order to avoid lumps). Slowly pour in a continuous stream of cornmeal, stirring constantly. Reduce the heat to low and cook uncovered, stirring occasionally-
  2. Have a small pan of boiling water on the side, to dilute the polenta if it is too thick to your taste.
  3. The polenta is cooked when it pulls away from the sides of the pan, about 40 min.
  4. It may be served right away or kept for later consumption. In the latter cas, spread the mixture into a shallow casserole dish, let set, cover with plastic wrap, then refrigerate at least 2 hours.

Nutrition Facts Table

Nutrition Facts

per 1 serving (140g)

Amount

% DV*

* DV = Daily Value

Calories

180

Fat

2 g

3 %

Saturated 0.3 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

390 mg

16 %

Carbohydrate

38 g

13 %

Fibre

7 g

27 %

Sugars

0 g

Protein

3 g

Vitamin A

6 %

Vitamin C

0 %

Calcium

0 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: servings
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Cholesterol, Sugar, Trans Fat
Low :
Fat, Saturated Fat
Source of :
Copper, Folacin, Iron, Manganese, Niacin, Phosphorus, Vitamin A, Vitamin B1, Vitamin B6, Zinc
Good source of :
Magnesium, Selenium
Excellent source of :
Fibre
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Side dishes | Halal | Heart-healthy | High Fibre | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat | Vegan | Vegetarian | Italian

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