Polenta with broccoli, diet recipe.
Traditional and Bimby recipe. Gluten-free.
Today I present to you a classic dish of Italian cuisine. With the arrival of the first cold days, it’s nice to eat warm, nutritious, and genuine foods, and why not, also at a low cost.
This dish is ideal for all ages.
If you are diabetic, you can use only buckwheat polenta.
Think for yourself:
- Cost: Very economical
- Rest time: 5 Minutes
- Preparation time: 20 Minutes
- Portions: 6
- Cooking methods: Slow cooking
- Cuisine: Italian
- Seasonality: Autumn, Winter, and Spring
- Energy 209.04 (Kcal)
- Carbohydrates 16.55 (g) of which sugars 2.29 (g)
- Proteins 6.44 (g)
- Fat 14.48 (g) of which saturated 3.42 (g)of which unsaturated 1.32 (g)
- Fibers 3.65 (g)
- Sodium 536.90 (mg)
Indicative values for a portion of 399 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
For the Polenta:
- 6 cups water (about)
- 1 tablespoon salt (level)
- 2 tablespoons extra virgin olive oil
- 3.5 cups instant polenta (Or buckwheat polenta)
- 2.5 cups water (about)
- 1.5 lbs broccoli (florets)
- 1 clove garlic
- to taste chili pepper (optional)
- 3 tablespoons extra virgin olive oil
- 1.5 oz Parmigiano Reggiano DOP (or vegan cheese)
- 1 teaspoon salt (level)
Polenta with broccoli, diet recipe
Tools
For traditional cooking
- Cauldron
- 1 Whisk hand
- Ladle
- Bimby
- Knife
- Cutting board
Preparation: Polenta with Broccoli, Diet Recipe
Traditional recipe
Prepare the broccoli
Put a pot with water and salt on the stove, as soon as it boils throw in the broccoli cut into florets and cook for about 15 minutes.
Drain them from the water, and in a pan pour the EVO oil, 1 clove of garlic, and 1 whole chili pepper.
Let them flavor without burning the garlic, then remove both the garlic and chili pepper from the oil and add the broccoli florets and the Parmigiano, or vegan cheese.
Mix and turn off the heat.
At this point, either mash them with a fork or blend them with an immersion blender.
Prepare the polenta
Pour the water into the cauldron or pot, depending on what you have at home.
Bring the water to a boil, when it reaches the boil, add the salt
Turn off the heat or lower the flame.
Pour the flour slowly, mixing well with a whisk. When
The mixture appears smooth and without lumps, turn the gas back on low, and cover with a lid for about 7 minutes.
After 7 minutes, remove the lid and continue to cook it, stirring occasionally with a wooden spoon.
Cook over medium heat for about 40 – 60 minutes
Let’s serve:
Transfer the polenta onto a cutting board or serving plate and distribute the broccoli on top
Broccoli preparation
Put the water in the bowl. Place the Varoma and arrange the broccoli cut into florets inside, close with the lid and cook: 25 min./Varoma/speed 1. Once cooked, empty and dry the bowl well.
Pour the EVO oil and 1 whole chili pepper into the bowl. Cook for 3 min. at 230°F, reverse speed 1. With the basket on top
Remove the garlic and chili pepper and place the broccoli, and the Parmigiano or vegan cheese in the bowl, chop for 10 sec speed 5.
Set aside in a bowl and proceed with the cooking of the polenta.
Polenta preparation
Wash and dry the bowl.
Put in: the water, salt, and extra virgin olive oil, bring to a boil: 12 min./212°F/speed 1. With the basket on top.
Mix: 1 min./speed 2, adding the corn flour through the hole in the lid, then mix again: 20 sec./speed 3 using the spatula.
Stir deeply from time to time and, leaving the spatula inserted, cook: 40 min./212°F/speed 2.
Let’s go to the table
Transfer the polenta onto a cutting board or serving plate and distribute the broccoli on top.
Here our friend Bimby has helped us bring a good dish to the table today, Polenta with broccoli, diet recipe
storage and advice
Polenta with broccoli, diet recipe.
This recipe can also be made by replacing broccoli with cauliflower or savoy cabbage.
Storage: The prepared and cooled dish can be stored in the fridge for up to 3 days. After that, you should slice and fry it after passing it in flour.
Polenta with broccoli, diet recipe
Can I replace the broccoli?
Yes, with anything you prefer
