Crispy Polenta with Meatballs and Vegetable Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 909 cal. | (43 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 49 g | (42 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 55.5 μg | (93 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 21.5 μg | (48 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 140 mg | (147 %) | ||
| Potassium | 1,169 mg | (29 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 8.6 mg | (108 %) | ||
| Saturated fatty acids | 18.1 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 168 mg | |||
| Complete sugar | 10 g |
Ingredients
- For the meatballs
- 1 stale White roll
- ⅛ l milk
- 1 onion
- 1 Tbsp butter
- 600 grams (approximately 21 1/2 ounces)mixed Ground meat
- 1 egg
- salt
- freshly ground peppers
- 4 Tbsps chopped parsley
- 2 Tbsps olive oil
- For the polenta
- 1 l (approximately 34 ounces) Vegetable broth
- 1 Tbsp butter
- 2 sprigs oregano
- 300 grams (approximately 10 1/2 ounces) Cornmeal
- salt
- freshly ground peppers
- freshly grated Nutmeg
- 2 Tbsps olive oil
- For the vegetable sauce
- 2 red Bell pepper
- 1 onion
- 1 Tbsp olive oil
- 200 grams (approximately 7 ounces), canned Corn
- 200 grams (approximately 7 ounces) Tomatoes
- salt
- freshly ground peppers
- 2 Tbsps Lime juice
Preparation steps
For the polenta: In a pot, boil the vegetable stock with the butter. Rinse the oregano and add to the broth. The polenta stir, remove from heat and let soak for about 20 minutes. Stir occasionally. Remove the oregano and season the polenta with salt, pepper and nutmeg. Line a baking sheet (about 30x40 cm)(approximately 11 3/4x15 3/4-inches) with parchment. Spread polenta on baking sheet.
Preheat the oven to 200°C (approximately 390°F).
For the vegetable sauce: rinse, halve, remove seeds and white membranes and cut into strips. Peel the onion and chop finely. Sauté in oil until translucent. Add the peppers, the drained corn and tomatoes. Add salt, pepper and lime juice and simmer gently until the flavors come together, about 10 minutes.
Brush polenta with the oil and bake 10-15 minutes until it is slightly crispy on the surface.
For the meatballs: Soak the bun in milk to soften, then squeeze dry. Peel the onion and chop finely. In a skillet heat butter and saute the onion until soft. In a bowl, mix the meat with bread, egg, salt, pepper, onion and parsley. With moistened hands shape into small meatballs. Heat the oil in a pan and saute the meatballs until browned all over, about 7 minutes.
Remove the polenta from the oven and cut into diamond shapes. arrange on plates with the vegetable sauce and the meatballs. Garnish to taste with lime slices and oregano.
