Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Kale | 1 cup chopped (67g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Jalapeno | 1 pepper (14g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- water
- 4 cup loosely packed chopped kale
- (or spinach)
- 1 cup chopped onion
- 1 tbsp minced fresh jalapeno
- 3/4 tsp ground cumin
- 3/4 tsp ground cinnamon
- 6 cloves garlic, minced
- 1 cup sliced mushrooms
- 1 14 5 oz can (no salt added)
- tomatoes, undrained and
- chopped
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 16 oz can mashed cooked
- pumpkin
- basic polenta (see below)
- cooking spray
- 1 cup (4 oz) shredded no-fat swiss
- cheese (totally optional)
- =
Directions
Heat a large dutch oven, non-stick or sprayed with pam. Add onions and push around to brown a little. Add a few tbsp water and stir to unstick from bottom. Add chopped kale or spinach and stir about 5 minutes until all is wilted and onions are translucent. Add more water as needed to prevent burning. Add jalapeno, cumin, cinnamon and garlic, saute 3 minutes. Stir in mushrooms, cover and cook 5 minutes, stir in tomatoes, cover and cook 5 minutes, add salt, pepper and mashed pumpkin and stir well. Cook uncovered 3 minutes, stirring well. Remove from heat. Prepare basic polenta, spread half in 11x7x2 inch baking dish coated with non-stick spray. Spread pumpkin mixture evenly over polenta. Sprinkle with swiss cheese (optional) spread remaining polenta evenly over. Bake at 375°F for 30 minutes or until lightly browned.. Let stand 5 minutes before serving. Yeild 6 servings. Basic polenta: 1 ¼ cups cornmeal ½ teaspoon salt 4 cups water Place cornmeal and salt in large saucepan. Gradually add water, stirring constantly with a wire wisk. Bring to a boil, reduce heat to medium, cook uncovered 15 minutes, stirring frequently. Yeild 4 cups. Microwave method: place cornmeal and salt in a 3 quart microwave cassarole. Gradually add water, stirring until blended. Cover, microwave on high 12 minutes, stirring every 3 minutes. Let stand covered 5 minutes. I made this two times, the first time i couldn"t find kale in the particular grocery store that i went to so i used spinach. I used the microwave method for polenta since i tend to scorch things and it worked great. The first 2 times i stirred i wasn"t sure it was going to thicken by the time it finished it was perfect and it sure is easy to just set the timer for 3 minutes and stir when it beeps. The non-fat cheese is totally optional, in fact i shredded it then forgot to put it in the first time . In is fine without cheese, but the cheese tasted good on the microwaved leftovers too. (the only edible non-fat cheese i"ve found is ca