Side Dishes : Grains & Starches Last Updated: Jul 28th, 2009 - 18:28:54 Creamy Polenta (stove-top method) By Sandra Woodruff  Printer friendly page Yield: 4 servings 1 cup whole-grain yellow cornmeal 1/4 teaspoon sea salt 1 cup nonfat or low-fat milk 3 cups water 1. Place the cornmeal, salt, and milk water in a 3-quart nonstick pot and whisk to mix well. Whisk in the water. 2. Bring to a boil, whisking frequently to prevent lumps. Reduce the heat to a simmer and cover, placing the lid slightly ajar to let steam escape.  Cook, stirring every 3 to 5 minutes, until the cornmeal is no longer gritty and the mixture is thick and creamy.  The cooking time may take as little as 10 minutes or long as 1 hour, depending on the brand and texture of the cornmeal. (If the polenta takes a long time to cook, you may need to add some extra water toward the end of cooking.) 3. Stir in one or any combination of the optional add-ins if desired, and serve immediately. Or cover and chill if you want to make firm polenta for slicing and sautéing. Nutritional Facts (per 7/8-cup serving) Calories: 132    Carbohydrates: 26 g    Fiber: 2.3 g   Fat: 1.2 g   Sat. Fat: 0.2 g    Cholesterol: 1 mg     Protein: 4.5 g   Sodium: 188 mg   Calcium: 77 mg Diabetic exchanges: 1 1/2 starch Optional add-ins: 3 to 4 teaspoons soft trans-free margarine, butter, or olive oil 1/4 to 1/3 cup grated Parmesan cheese 2 to 3 tablespoons chopped sun-dried tomatoes (either rehydrated from dry-pack or drained oil-packed tomatoes) 1 to 2 cups cup finely chopped fresh spinach (add during the last 5 minutes of cooking) © Copyright 2005 by eatsmarttoday.com Top of Page