MEDITERRANEAN POLENTA CUPS
Recipe developed by Vicki Shanta of www.simplecravingsrealfood.com
The Mediterranean diet is a well-known heart-healthy way to eat. It is loaded with protein, fiber, spices and whole food. These polenta cups are great for a home-cooked dinner or as a side item on the road. They are seasoned and flavored with a variety of herbs and spices instead of salt, making them a heart-healthy choice for you and your blood pressure.
- 3 cups water
- 1 cup polenta cornmeal
- 1/4 cup shredded pistachios, lightly salted
- 1 1/2 cups fresh basil
- 2 tablespoons extra-virgin olive oil
- 1/4 cup parmesan cheese
- 1 small garlic clove
- 1/2 cup kalamata olives
- 1/2 cup chopped roasted red peppers
- cooking spray
- Mist a 12-muffin tin with cooking spray and set aside.
- Bring water to boil in a medium stockpot over high heat. Add polenta and remove from heat. Stir constantly until thickened, about 5 minutes.
- In a food processor, pulse pistachios until finely chopped. Add basil and pulse, then add oil, parmesan and garlic. Continue pulsing until blended, about 45 seconds.
- Stir half of the pesto mixture into the polenta. Spoon the pesto-polenta mixture into muffin tin compartments, filling each halfway. Cover and refrigerate until polenta has set, at least 2 hours or overnight.
- Turn on oven broiler. Remove polenta from the refrigerator, gently remove each polenta cup and place on a cookie sheet lined with silicone baking mat or parchment paper. Top each polenta cup with 2 tablespoons each of the olives and peppers and 1 tablespoon of the remaining pesto. Place under broiler for 1-2 minutes, until polenta is lightly browned and pesto bubbles. Remove from oven and serve immediately.
- Freeze leftover polenta cups in an airtight container. To reheat, place polenta cups in the refrigerator for two hours to thaw or microwave for 45-60 seconds.
Nutrition Facts (Makes 6 servings) Per Serving:
Calories: 198 | Fat: 11 g | Protein: 5 g | Carbohydrates: 20 g | Fiber: 3 g
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