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Polenta Casserole Lower Sodium Recipe

Looking for an easy Polenta Casserole Lower Sodium recipe? Learn how to make Polenta Casserole Lower Sodium using healthy ingredients.


Submitted by bu11wink1e

Makes 8 servings



Lower Sodium Polenta Casserole. This batch ran 3210 grams, or 8 - 400 gram servings. Good Luck!

Recipe Ingredients for Polenta Casserole Lower Sodium

2 cup Cornmeal, Whole-grain, Yellow
266 grams 1% Lowfat Cottage Cheese, Small Curd, No Salt Added
237 grams (Trader Joe's) Fire-Roasted Salsa, No Salt Added
430 grams Chicken, Breast, Meat Only
132 grams Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds
245 grams Onions
200 grams Peppers, Sweet, Red
8 grams Olive Oil
185 grams Cheese
250 grams Black Beans - 50% less sodium
1 tsp Salt, Table

Recipe Directions for Polenta Casserole Lower Sodium

  1. Polenta - cook normally (2 cups corn meal, 8 cups water, 1 tsp salt, boil and stir forever) half into the bottom of a large rectangular casserole dish, the other half into a loaf pan or polenta mold. Allow to firm up in refrigerator, you might want to cook this the night before. Slice the chilled loaf to make a layer.

  2. Cook the chicken anyway you want. I pan fried over low heat, no oil with lid, then poured off the juice. I let it cool then sliced it thin to make a layer.

  3. I started with 131 grams of dry garbanzo beans, start soaking the night before then bring to a boil in water and then simmer for an hour or so until soft. Drain and set aside for a layer.

  4. Dice onions and pepper, then saute in olive oil until soft. Set aside to make a layer.

  5. Layers: 1) First layer is the polenta at the bottom of the casserole dish! Yay! It's already there! 2) Spread the garbanzo beans and black beans evenly. 3) Use a spatula to spread the cottage cheese over the beans. 4) Use the same spatula to spread 3/5 of the salsa (163grams) over the cc. 5) Spread the chicken over the salsa. 6) Spread the onions and peppers over the chicken. 7) lay out the swiss cheese next. 8) The rest of the salsa (74 grams). 9) Finally lay out the polenta slices.

  6. Bake for 60 minutes at 350. After 30 minutes I covered the dish with a canola oil sprayed piece of aluminum foil.

  7. I let mine cool for 30 minutes prior to dining. Good Luck!

Categories

Main Dish, Advance

Nutrition Facts
Serving Size 275.4g
Amount Per Serving
Calories
407
Calories from Fat
78
% Daily Value*
Total Fat
8.7g
13%
Saturated Fat
2.9g
14%
Trans Fat
0.0g
Cholesterol
57mg
19%
Sodium
559mg
23%
Potassium
496mg
14%
Total Carbohydrates
45.4g
15%
Dietary Fiber
7.8g
31%
Sugars
7.4g
Protein
36.0g
Vitamin A 26% Vitamin C 64%
Calcium 25% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in niacin
  • High in vitamin C
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