Ingredients
- 4 cups (1 litre) water
- 2 cups (500ml) Massel chicken style liquid stock
- 1 1/2 cups fine polenta
- 30g butter
- 2/3 cup drained semi-dried or sundried tomatoes, finely chopped
- 2/3 cup pitted Kalamata olives, finely chopped
- 2 garlic cloves, crushed
- 1/4 cup finely chopped fresh continental parsley
- 3/4 cup shredded parmesan
- Salt & freshly ground pepper
- Olive oil spray
- Chargrilled fish or pan-fried fish, to serve
- Dressed salad, to serve
Method
- 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.
- Step 2Remove pan from heat and add butter, tomatoes, olives, garlic, parsley and parmesan. Stir until butter melts and mixture is well combined.
- 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.
- 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
836 kj
Energy
8g
Fat Total
4g
Saturated Fat
3g
Fibre
7g
Protein
16mg
Cholesterol
525mg
Sodium
4g
Carbs (sugar)
23g
Carbs (total)
All nutrition values are per serve
- Author: Alison Roberts
- Image credit: Louise Lister
- Publication: Fresh Living
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