
- 0:20 Prep
- 0:20 Cook
- 8 Servings
- Capable cooks
Ingredients
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4 cups (1 litre) water
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2 cups (500ml) Massel chicken style liquid stock
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1 1/2 cups fine polenta
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30g butter
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2/3 cup drained semi-dried or sundried tomatoes, finely chopped
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2/3 cup pitted Kalamata olives, finely chopped
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2 garlic cloves, crushed
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1/4 cup finely chopped fresh continental parsley
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3/4 cup shredded parmesan
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Salt & freshly ground pepper
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Olive oil spray
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Chargrilled fish or pan-fried fish, to serve
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Dressed salad, to serve
Method
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Step 1Place water and stock in a saucepan. Boil over heat. Pour in polenta, stirring constantly. Reduce heat to medium-low and cook, stirring constantly, for 25-30 minutes or until thick and creamy.
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Step 2Remove pan from heat and add butter, tomatoes, olives, garlic, parsley and parmesan. Stir until butter melts and mixture is well combined.
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Step 3Pour mixture into a greased 18 x 28cm (base) slab pan. Quickly smooth surface with the back of a spoon. Set aside at room temperature until cooled and set.
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Step 4Remove from pan and cut into portions. Spray both sides of polenta with oil. Place under grill on high and cook for 4-5 minutes each side. Serve with fish and salad.
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
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836 kj
Energy
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8g
Fat Total
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4g
Saturated Fat
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3g
Fibre
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7g
Protein
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16mg
Cholesterol
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525mg
Sodium
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4g
Carbs (sugar)
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23g
Carbs (total)
All nutrition values are per serve
- Author: Alison Roberts
- Image credit: Louise Lister
- Publication: Fresh Living
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