Polenta is traditionally made from yellow corn, although white corn varieties are also used. Once a staple for Italian peasants, it has gained gourmet status in many upscale restaurants worldwide. It can be served soft and creamy, almost like a porridge, or it can be cooled until firm, cut into shapes, and then grilled or fried.
Nutritional Information (per 100g cooked):
- Calories: ~85 kcal
- Protein: ~2g
- Carbohydrates: ~18g
- Sugars: ~0.5g
- Fat: ~0.6g
- Dietary Fiber: ~1.2g
- Sodium: ~5mg
- Iron: ~0.3mg
Ingredients:
- Ground cornmeal
- Water or broth (for cooking)
How to Use:
- Boiling: Combined with water or broth and stirred continuously until thickened.
- Setting: Can be poured into a mold or dish to set, then sliced.
- Grilling/Frying: Once set, slices can be grilled or fried for a crisp exterior.
Recipe Idea – Creamy Polenta with Mushroom Ragout: Ingredients:
- 1 cup polenta
- 4 cups water or broth
- 2 tbsp butter or olive oil
- 1/2 cup grated Parmesan cheese
- 200g mushrooms, sliced
- 2 garlic cloves, minced
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Bring water or broth to a boil in a saucepan. Gradually whisk in the polenta. Reduce heat and simmer, stirring often, until polenta is soft and creamy, about 30 minutes. Stir in butter and Parmesan cheese. Season with salt and pepper.
- In a separate pan, heat some olive oil and sauté garlic until fragrant. Add mushrooms and cook until they release their juices and become tender. Season with salt and pepper.
- Serve creamy polenta in bowls, topped with mushroom ragout and garnished with fresh parsley.
Diets it fits into:
- Vegetarian (depending on preparation)
- Gluten-Free
- Mediterranean (with certain toppings)
Note: Polenta is naturally gluten-free, making it a great alternative for those with gluten sensitivities or celiac disease. However, always ensure there’s no cross-contamination by checking labels and ensuring it’s processed in a gluten-free facility if you’re extremely sensitive.
