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Pan-Fried Polenta with Kale & Chickpeas

Published January 11, 2018
2 minute read
A silver platter displays a delightful meal of pan-fried polenta slices topped with a rich tomato-based sauce, garnished with kale, chickpeas, cherry tomato halves, and shavings of cheese. A striped cloth and utensils are partially visible on the right side of the image. MyFitnessPal Blog
Published January 11, 2018
2 minute read
In This Article

Lean on the convenience of those tubes of pre-cooked polenta on market shelves for this easy vegetarian meal from Healthy Nibbles & Bits. With ingredients like roasted kale, cherry tomatoes and chickpeas, the fiber content is an impressive 11 grams per serving.

Ingredients

  • 1 18-ounce (510g) tube of pre-cooked polenta
  • 3 tablespoons (45 ml) olive oil, divided
  • 6 cups (1440 ml) chopped kale (about 6 large handfuls)
  • 1 15-ounce can (425 g) of chickpeas, drained and rinsed
  • 1 cup (240 ml) cherry tomatoes, sliced into quarters
  • Enchilada sauce or pasta sauce, to taste
  • Grated parmesan, to taste
  • Salt and pepper, to taste

Directions

Slice the polenta into 1/3-inch thick rounds. Be careful not to slice too thin or they’ll be difficult to handle when you fry them. Set aside.

Massage 1 tablespoon of olive oil into the chopped kale. Sprinkle with a pinch of salt. Line a medium baking sheet with parchment paper. Spread kale on top of the sheet and bake for 8–10 minutes at 350ºF (175ºC), until leaves start to crisp. If you prefer crunchier kale, leave it in the oven for a few more minutes.

Heat 1 tablespoon of olive oil in a sauté pan or skillet over medium heat. Spread half of the sliced polenta rounds in the pan. Pan fry each side for 3–4 minutes. Repeat the process with the remaining olive oil and polenta rounds.

While the pan is still hot, pour the enchilada sauce in the pan to warm it up. Turn off the heat after a few minutes.

Serve polenta rounds with roasted kale, sliced tomatoes, chickpeas, enchilada sauce and parmesan. Season with salt and pepper to taste.

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Serves: 4 |  Serving Size: 1/4 recipe

Per serving: Calories: 235; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 5mg; Sodium: 447mg; Carbohydrate: 52g; Dietary Fiber: 11g; Sugar: 10g; Protein: 15g

Nutrition Bonus: Potassium: 435mg; Iron: 10%; Vitamin A: 499%; Vitamin C: 30%; Calcium: 20%

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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