Estimated Nutrition (whole recipe, rough)
Counts 17 of 18 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Yellow Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- 2¼ cups water, divided
- 1 cup stone-ground or regular yellow cornmeal
- 2 eggs
- 2 egg whites
- ¾ cup (3oz) reduced-fat sharp cheddar cheese
- 1 jalapeno pepper, minced
- 1 tsp margarine
- ½ tsp salt, divided
- 1 tbsp olive oil
- 1 cup chopped onion
- 2 cups coarsely chopped peeled eggplant
- 3 cloves minced garlic
- 3 cups chopped zucchini
- 1 cup chopped tomato
- ½ cup chopped yellow bell pepper
- 2 tbsp minced fresh parsley
- 1 tbsp minced fresh oregano
- ¼ tsp minced fresh rosemary
- ¼ tsp red pepper flakes
- ¼ tsp ground pepper blend
Directions
Bring 2 cups water to a boil.
Slowly add cornmeal, stirring constantly.
Bring to a boil, stirring constantly, until mixture thickens.
Lightly beat eggs and egg whites with remaining ¼ cup water.
Add to cornmeal; cook and stir until bubbly.
Remove from heat; stir in cheese, jalapeno pepper, margarine and ¼ teaspoon salt.
Pour into 9-inch square baking pan.
Cover and refrigerate several hours or until firm.
Heat olive oil in medium saucepan over medium heat until hot.
Cook and stir onion, eggplant and garlic 5 minutes or until onion is transparent.
Add zucchini, tomato, bell pepper, parsley, oregano, rosemary, remaining ¼ teaspoon salt, red pepper and pepper blend.
Simmer, uncovered, 1 hour.
Spray large nonstick skillet with nonstick vegetable cooking spray.
Heat skillet over medium heat until hot.
Cut polenta in 6 rectangles.
Cook over medium heat 8 minutes on each side or until crusty and lightly browned.
Serve zucchini stew over polenta.