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| Courtesy Cooking Light Diet Plan |
Cheesy Polenta Skillet
Ingredients
4 teaspoons olive oil, divided
8 ounces tube polenta, cut into 4 (3/4-inch thick) slices (about half of an 18-oz. tube)
6 ounces ground turkey
2 cups sliced fresh cremini mushrooms (about 6 oz.)
1 cup finely chopped red onion
5 garlic cloves, thinly sliced
1 1/2 cups lower-sodium marinara sauce (such as Dell 'Amore)
2 tablespoons chopped fresh oregano
1 tablespoon red wine vinegar
2 ounces preshredded part-skim mozzarella cheese (about 1/2 cup)
1 ounces Parmesan cheese, grated (about 1/4 cup)
Instructions
Preheat broiler with oven rack in top position.
Heat 2 teaspoons oil in a 10-inch oven-proof skillet over medium-high. Add polenta slices; cook slices 4 minutes on each side or until golden brown. Remove pan from heat.
Heat remaining 2 teaspoons oil in a medium saucepan over medium-high. Add turkey; cook 7 minutes or until browned, stirring to crumble. Add mushrooms, onion, and garlic; cook 6 minutes. Stir in marinara sauce, oregano, and vinegar; cook 5 minutes. Pour turkey mixture over polenta in skillet. Sprinkle mozzarella and Parmesan cheeses over pan. Place pan in oven; broil 2 minutes or until cheese is melted and browned.
Recipe Tips
Thanks to its firm consistency, precooked polenta (usually sold in tube form) can be seared, toasted, or even layered and baked like a lasagna. We keep the slices on the thick side so they have a creamy texture when heated through. A little ground turkey goes a long way in this dish; stir the rest into chili, make burger patties, or use as a filling for lettuce cups. In addition to mushrooms, this dish is a great canvas for any vegetables you have on hand, such as sliced greens or chopped cauliflower or broccoli.
Makes 4 Servings (serving size: 1 polenta slice and about 1 cup sauce)
292 calories
Salad with Celery and Parmesan
Combine 4 teaspoons lemon juice, 4 teaspoons olive oil, 3 tablespoons grated Parmesan, and 1 chopped green onion in a large bowl, stirring with a whisk. Add 4 cups mixed greens, ½ cup thinly sliced fennel bulb, 1/8 teaspoon kosher salt, and 1/8 teaspoon pepper; toss gently to coat.
Makes 4 servings
67 calories
Garlic-Roasted Broccoli
Ingredients
6 cups broccoli florets
3 garlic cloves, minced
Cooking spray
Instructions
Preheat oven to 400°. Place broccoli florets and minced garlic cloves in a large bowl. Coat generously with cooking spray; toss to coat. Arrange mixture in a single layer on a jelly-roll pan. Roast at 400° for 12 minutes or until crisp-tender, stirring once.
Makes 4 servings (serving size: 1 1/4 cups)
36 calories
Ingredients
4 teaspoons olive oil, divided
8 ounces tube polenta, cut into 4 (3/4-inch thick) slices (about half of an 18-oz. tube)
6 ounces ground turkey
2 cups sliced fresh cremini mushrooms (about 6 oz.)
1 cup finely chopped red onion
5 garlic cloves, thinly sliced
1 1/2 cups lower-sodium marinara sauce (such as Dell 'Amore)
2 tablespoons chopped fresh oregano
1 tablespoon red wine vinegar
2 ounces preshredded part-skim mozzarella cheese (about 1/2 cup)
1 ounces Parmesan cheese, grated (about 1/4 cup)
Instructions
Preheat broiler with oven rack in top position.
Heat 2 teaspoons oil in a 10-inch oven-proof skillet over medium-high. Add polenta slices; cook slices 4 minutes on each side or until golden brown. Remove pan from heat.
Heat remaining 2 teaspoons oil in a medium saucepan over medium-high. Add turkey; cook 7 minutes or until browned, stirring to crumble. Add mushrooms, onion, and garlic; cook 6 minutes. Stir in marinara sauce, oregano, and vinegar; cook 5 minutes. Pour turkey mixture over polenta in skillet. Sprinkle mozzarella and Parmesan cheeses over pan. Place pan in oven; broil 2 minutes or until cheese is melted and browned.
Recipe Tips
Thanks to its firm consistency, precooked polenta (usually sold in tube form) can be seared, toasted, or even layered and baked like a lasagna. We keep the slices on the thick side so they have a creamy texture when heated through. A little ground turkey goes a long way in this dish; stir the rest into chili, make burger patties, or use as a filling for lettuce cups. In addition to mushrooms, this dish is a great canvas for any vegetables you have on hand, such as sliced greens or chopped cauliflower or broccoli.
Makes 4 Servings (serving size: 1 polenta slice and about 1 cup sauce)
292 calories
Salad with Celery and Parmesan
Combine 4 teaspoons lemon juice, 4 teaspoons olive oil, 3 tablespoons grated Parmesan, and 1 chopped green onion in a large bowl, stirring with a whisk. Add 4 cups mixed greens, ½ cup thinly sliced fennel bulb, 1/8 teaspoon kosher salt, and 1/8 teaspoon pepper; toss gently to coat.
Makes 4 servings
67 calories
Garlic-Roasted Broccoli
Ingredients
6 cups broccoli florets
3 garlic cloves, minced
Cooking spray
Instructions
Preheat oven to 400°. Place broccoli florets and minced garlic cloves in a large bowl. Coat generously with cooking spray; toss to coat. Arrange mixture in a single layer on a jelly-roll pan. Roast at 400° for 12 minutes or until crisp-tender, stirring once.
Makes 4 servings (serving size: 1 1/4 cups)
36 calories
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