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Crispy Ranch Chicken
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Grilled Vegetables with Creamy Polenta
Yield: Makes 4 servings
Ingredients:
1
head garlic, separated into cloves
Nonstick cooking spray
2
medium zucchini
1/2
pound plum tomatoes
1
green bell pepper, seeded, cored and quartered
1
red or orange bell pepper, seeded, cored and quartered
2
ears of corn
3
tablespoons prepared pesto
4-1/2
cups water
1/2
teaspoon salt
1/8
teaspoon black pepper
1
cup polenta or yellow cornmeal
1/3
cup fat-free shredded Parmesan-style cheese
2
teaspoons butter
Preparation:
1.
Prepare grill for direct cooking.
2.
Place garlic on 10-inch piece of foil; lightly spray with cooking spray. Seal foil well; grill over medium-low coals, turning frequently, about 20 minutes or until tender. Peel garlic. Cut zucchini lengthwise into 1/4-inch slices; lightly spray with cooking spray. Cut tomatoes in half lengthwise; remove seeds.
3.
Grill tomatoes and peppers, skin-side down, over hot coals until blackened. Place peppers in paper bag; steam 5 minutes. Grill zucchini and corn on covered grill over medium coals 1 to 3 minutes on each side or until tender and lightly browned.
4.
Remove skin from tomatoes and peppers. Cut corn off cob. Cut vegetables into bite-size pieces; toss with garlic and pesto. Keep warm.
5.
Bring water to a boil; add salt and black pepper. Slowly stir in polenta; cook and stir over medium heat about 5 minutes or until creamy and thickened. Stir in cheese and butter; add additional water as needed to keep creamy consistency.
6.
Spoon vegetables over polenta; serve immediately.
Nutritional Information:
| Serving Size: 1-1/4 cups polenta with 1 cup grilled vegetables | |
| Fiber | 4 g |
| Carbohydrate | 29 g |
| Cholesterol | 7 mg |
| Saturated Fat | 2 g |
| Total Fat | 9 g |
| Calories from Fat | 34 % |
| Calories | 218 |
| Protein | 8 g |
| Sodium | 506 mg |
Dietary Exchange:
| Fat | 1-1/2 |
| Vegetable | 3 |
| Starch | 1 |
This recipe appears in:
Vegetarian
