Pan-fried Polenta with Corn, Kale and Goat Cheese Recipe

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Pan-fried Polenta with Corn, Kale and Goat Cheese
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Ingredients
12
Count
Nutrition
679
Calories
Total time
80
Minutes
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Ingredients:

Directions:

  1. In a medium saucepan, heat the butter over medium heat. Add the garlic and stir constantly for 1 minute; don't let the garlic brown. Add 3 cups of the water, and bring it to a boil.
  2. While the water heats, whisk together in a bowl the cornmeal, salt, and 1 cup water to make a smooth mixture.
  3. When the water in the saucepan comes to a boil, pour the mixture into it. Whisk constantly for 3 minutes to prevent lumps from forming. Turn the heat to low. Cook for 40 minutes, stirring with a wooden spoon every 10 minutes. Stir in the corn kernels and cook the polenta 5 minutes more. Stir in the pepper and Parmesan cheese. Pour the polenta into a lightly oiled 8x8 inch pan and smooth the top with a spatula. Chill the polenta in a refrigerator for 1 hour.
  4. While the polenta is cooling, cut away the stems and center stalks of the kale. Cut the leaves into 3-inch pieces.
  5. Cut the chilled polenta into 4 large triangles. Heat the olive oil in a large non-stick skillet over medium-high heat. When the oil begins to smoke, carefully add the polenta triangles. Fry the polenta until it is golden brown on the underside, then turn the polenta over and cook it until it is golden brown on the other side. Arrange the polenta on a baking sheet.
  6. Preheat the broiler on your oven.
  7. Place the kale and 1/3 cup water into the skillet that was just used to fry the polenta. Cover the skillet and cook the kale over a medium-high heat for 4 minutes.
  8. Place the tomato slices on top of the polenta triangles. Sprinkle the goat cheese on top of the tomato slices. Broil the polenta until the cheese melts and the tomatoes begin to cook.
  9. Arrange the kale on a serving platter. Place the hot polenta triangles on top of the kale and serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 679.43 Kcal (2845 kJ)
Calories from fat 292.3 Kcal
% Daily Value*
Total Fat 32.48g 50%
Cholesterol 64.32mg 21%
Sodium 841.81mg 35%
Potassium 372.78mg 8%
Total Carbs 73.66g 25%
Sugars 4.67g 19%
Dietary Fiber 13.18g 53%
Protein 23.39g 47%
Vitamin C 7.3mg 12%
Vitamin A 0.1mg 2%
Iron 3mg 16%
Calcium 522.6mg 52%
Amount Per 100 g
Calories 88.24 Kcal (369 kJ)
Calories from fat 37.96 Kcal
% Daily Value*
Total Fat 4.22g 50%
Cholesterol 8.35mg 21%
Sodium 109.33mg 35%
Potassium 48.41mg 8%
Total Carbs 9.57g 25%
Sugars 0.61g 19%
Dietary Fiber 1.71g 53%
Protein 3.04g 47%
Vitamin C 0.9mg 12%
Iron 0.4mg 16%
Calcium 67.9mg 52%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 15.5
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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