Tomato "Sausage" Polenta
Make A Joyful Table p. 203
If you've never eaten it before, polenta is a kind of a cornmeal "mush" that can be served soft or baked into a firm cake. It takes on the flavors of whatever you cook it with and is a real tummy-pleaser in my book. This meaty dish is richly satisfying and a wonderful change of pace, so give it a try. As with most of my Healthy Exchanges recipes, here I've done my best to deliver lots of "main-dish" satisfaction in a meal that uses protein simply as a element of the overall entree. Many Americans are used to sitting down to an eight-ounce (or larger!) serving of beef, but living a healthier lifestyle is easier when you cut back somewhat on the protein.
8 oz ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 teaspoon poultry seasoning
1/4 teaspoon ground sage
1/2 teaspoon garlic powder
1/2 cup frozen whole-kernel corn, thawed
1 3/4 cups (one 15 oz can) Hunts Tomato Sauce
6 tablespoons all-purpose flour
6 tablespoons (2 1/4 oz) yellow cornmeal
1 tablespoon pourable Sugar Twin
1 1/2 teaspoons baking powder
1/4 cup (3/4) grated Kraft fat-free Parmesan cheese
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup water
1 egg or equivalent in egg substitute
2 tablespoons vegetable oil
3/4 cup (3oz) shredded Kraft reduced-fat Cheddar cheese
Preheat oven to 375°. Spray a 9-inch deep-dish pie plate with olive oil-flavored cooking spray. In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in poultry seasoning, sage, garlic powder, corn and tomato sauce. Lower heat and simmer for 5 minutes. Meanwhile, in a large bowl, combine flour, cornmeal, Sugar Twin, baking powder, and Parmesan cheese. In a small bowl, combine Dry Milk Powder, water, egg and vegetable oil. Add milk mixture to flour mixture. Mix well to combine. Spread mixture into prepared pie plate. Evenly spoon meat mixture over top. Bake for 20 minutes. Sprinkle Cheddar cheese evenly over top. Continue baking for 5 minutes or until cheese melts. Divide into 6 servings.
Hint: My choice of seasoning may seem strange, especially if you prepare this with beef. But I'm trying to give this dish an old-time sausage flavor with spices you have on hand.
Serves 6 - each serving equals:
HE: 2 Pr, 1 1/3 Ve, 1 Br, 1/3 SM, 1/3 Fa, 1 OC
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248 Calories, 8g Fa, 17g Pr, 27g Carb, 814mg So, 273mg Ca, 2gFi
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Diabetic: 2 Meat, 1 Vegetable, 1 Starch
SewInLove/Heather
| current weight: 152.0 |
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Senior Health and Fitness
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