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Parmesan gives this creamy polenta flavor and sauteed vegetables add texture.

Serves 4

Polenta is a porridge that's commonly made from ground cornmeal. Parmesan cheese adds flavor to this creamy polenta. It's topped with lightly steamed and sauteed vegetables. Try any combination of vegetables, including leafy greens.

Preheat the oven to 350 F. Lightly coat a 3-quart ovenproof dish with cooking spray.

In the prepared dish, combine the cornmeal, water and garlic. Bake uncovered until the polenta mixture pulls away from the sides of the baking dish, about 40 minutes. The polenta should be moist.

While the polenta is cooking, prepare the vegetables. Spray a nonstick frying pan with cooking spray. Add the mushrooms and onions. Saute over medium heat until the vegetables are tender, about 5 minutes.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli and zucchini. Cover and steam until tender-crisp, 2 to 3 minutes.

When the polenta is done, top with the cooked vegetables. Sprinkle with Parmesan cheese and herbs, to taste. Serve right away.

• 1 cup coarsely ground cornmeal
• 4 cups water
• 1 teaspoon chopped garlic
• 1 cup sliced fresh mushrooms
• 1 cup sliced onions
• 1 cup broccoli florets
• 1 1/2 cup sliced zucchini
• 2 tablespoons grated Parmesan cheese
• Chopped fresh oregano, basil or rosemary, to taste

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving