Baked polenta and vegetables with low-fat onion gravy

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Polenta is the Italian version of mamaliga -- or, if you prefer, mamaliga

is the Romanian version of polenta. Whatever you call this versatile

cornmeal dish, it's delicious! Use most any varieties of vegetables you

like -- try onions, broccoli, cauliflower, cabbage, squash, carrots, green

beans, bell peppers, sweet peas, etc. -- and they can be fresh, frozen, or

even leftovers or canned, as long as they are well drained and not too

juicy. Then choose your favourite beans: I like small white beans, such as

navy beans, but suit your own taste. The gravy is low in fat, but if you

prefer even less fat use water or broth for sautéing the onion.

 

Baked polenta and vegetables with low-fat onion gravy

4 to 6 servings

 

light oil for baking dish

2 cups coarse yellow cornmeal

7 cups vegetable broth or bouillion

1 large clove garlic, pressed or minced

3 cups chopped vegetables of your choice

1 cup cooked or canned white beans, rinsed and well drained

1 teaspoon salt, or to taste

1/2 teaspoon black pepper, or to taste

Low-fat onion gravy (recipe follows)

 

Preheat oven to 350 deg F. Lightly oil a 9 " x 12 " baking dish. Mix the

cornmeal, broth, and garlic together in a large, heavy soup pot. Bring to a

boil over high heat, stirring occasionally. Reduce heat to medium low, and

stir in the vegetables, beans, and seasonings. Mix well, and cook until the

mixture is thick, about five to ten minutes, stirring occasionally so it

doesn't burn. Remove from heat and pour the cornmeal mixture into the prepared

baking dish, smoothing the top evenly with the back of the mixing spoon.

Bake, uncovered, for 30 minutes.

Remove from oven and allow to rest at stovetop for another 20 to 30

minutes; the polenta will set as it cools. Serve with onion gravy.

 

Low-fat onion gravy

4 to 6 servings

 

1 Tablespoon light oil (sunflower, peanut, etc.) or 2 Tablespoons water or

vegetable broth

2 large onions, cut into thin half-moons (cut onion lengthwise, then make

crosswise slices)

1/4 teaspoon ground or rubbed sage

1 large bay leaf

1/4 teaspoon black pepper, or to taste

3/4 cup vegetable broth or bouillion

3/4 cup dry white wine (or use all broth)

1 Tablespoon white wine vinegar or apple cider vinegar

1 Tablespoon tamari soy sauce

3 Tablespoons unbleached or whole-wheat pastry flour

1/4 cup cold water

 

Heat the oil in a heavy saucepan over medium high heat. Add the onions

and sauté until transparent -- about ten minutes. Add the seasonings and

stir well. Lower heat and stir in the broth, wine, vinegar, and tamari.

Simmer for about five minutes, stirring occasionally. Blend the flour with

the water in a small bowl or cup, mixing well, then pour that into the

gravy mixture, stirring well to blend. Continue to simmer, stirring

occasionally, until the gravy is thickened. Remove from heat and serve.