Polenta Pancake with Plum Compote
Polenta Pancake with Plum Compote - Gluten free soul food for the whole family
Healthy, because
Even smarter
Nutritional values
The fiber from plums, pectin, and cellulose, aid our digestion and can inhibit inflammation in the body. Packed with calcium: the creamy dairy product yogurt is rich in this mineral, which strengthens teeth and bones.
The polenta pancake with plum compote tastes not only in autumn - the dish is also a pleasure in summer and can be prepared, for example, with fresh berries.
(Percentage of daily recommendation)
| Calorie | 740 cal. | (35 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 26 g | (104 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 17.9 μg | (30 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 24.5 μg | (54 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 609 mg | (61 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 22 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 157 mg | |||
| Complete sugar | 69 g |
Ingredients
- Ingredients
- 16 ozs milk (whole)
- 3 ½ Tbsps butter
- 5 ¼ ozs Polenta (corn grits)
- 6 Tbsps whole cane sugar
- 12 ozs Plum
- 5 ozs non-alcoholic Red wine
- 3 ½ ozs Plum juice
- 1 pinch cinnamon
- 3 eggs
- 8 ozs Yogurt
- 2 Tbsps honey
- 1 Tbsp lemon juice
- 1 Tbsp Poppy seeds
- 1 handful mint
- 2 Tbsps Powdered sugar from Raw cane sugar
Kitchen utensils
Preparation steps
For the polenta pancake, bring milk to a boil in a saucepan and add 1.5 Tablespoons butter. Add polenta semolina and 4 tablespoons sugar and cook for 3-4 minutes over medium heat, stirring. Pull aside and let swell covered for 20 minutes.
Meanwhile, for the compote, wash plums, cut them in half, remove pits, cut the fruit into wedges.
Caramelize remaining sugar in a saucepan over medium heat for 3 minutes. Deglaze with red wine and juice and simmer over medium heat for 4-5 minutes. Add plums, continue to simmer over low heat for 2-3 minutes, and season with 1 pinch of cinnamon. Set aside.
Put polenta in a bowl. Separate the eggs. Stir the egg yolks into the polenta. Beat egg whites until stiff and fold in carefully.
In a large ovenproof skillet, heat remaining butter. Pour in the batter and bake for 2-3 minutes over medium heat. Then put the pan into the preheated oven and bake at 200 °C / 400 °C.
Mix yogurt with honey, lemon juice, and half of the poppy seeds. Wash the mint, shake dry, and pluck the leaves.
Remove the polenta pancakes from the oven, cut into pieces, arrange on plates and dust with powdered sugar. Pour some of the compote over it and spread yogurt on top, sprinkle with remaining poppy seeds and garnish with mint. Serve the remaining compote in small bowls.
