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Jim Bathie Photo by: Jim Bathie

Roasted Vegetables & Italian Sausage with Polenta

We've shrunk the calorie count of this dish by using lean turkey sausage. To save time, use store-bought polenta in a tube.

Resistant Starch: 2g

Health AUGUST 2010

  • Yield: 4 servings (serving size: 1 cup polenta, 1 sausage, 1/2 cup vegetables, and 2 tablespoons pan sauce)
  • Cook time:1 Hour, 15 Minutes
  • Prep time:20 Minutes
  • Total:1 Hour, 35 Minutes

Ingredients

  • Cooking spray
  • 4 cups water
  • 1 cup polenta
  • 1 small fennel bulb (about 1/2 pound), stem and fronds removed, sliced thin
  • 1 yellow or orange bell pepper, sliced (about 1 cup)
  • 1/2 red onion, sliced (about 1 cup)
  • 2 cups grape tomatoes, halved
  • 4 garlic cloves, crushed
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried oregano
  • 4 (4-ounce) lean Italian turkey sausage links
  • 1 cup water
  • 2 tablespoons fresh chopped parsley (optional)

Preparation

1. Preheat oven to 425°.

2. Coat a 3-quart baking dish with cooking spray. Combine 4 cups water and polenta, and pour into prepared baking dish. Set aside.

3. Place fennel in a 9- x 13-inch baking dish. Add bell pepper, red onion, tomatoes, and garlic. Drizzle with olive oil, and sprinkle with oregano. Toss to coat. Arrange turkey sausage on top, and add 1 cup water.

4. Bake sausage and vegetables, uncovered, at 425° for 20 minutes. Remove from oven; turn sausages, and toss vegetables. Place half of vegetable mixture on top of sausages before returning baking dish to oven.

5. Reduce temperature to 350°. Stir polenta mixture lightly, and place baking dish in oven. Bake at 350° for 45 minutes. Remove polenta from oven; stir gently with a fork, and return to oven. Bake both dishes an additional 10 minutes or until vegetables are completely soft and a thermometer inserted into the thickest part of a sausage registers 170°. Remove from oven.

6. Stir polenta with a fork; polenta will continue to thicken as it stands. Serve polenta and sausage topped with vegetables and pan sauce. Sprinkle with parsley, if desired.

Nutritional Information

Amount per serving
  • Calories: 390
  • Fat: 14g
  • Saturated fat: 3g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.0g
  • Protein: 25g
  • Carbohydrate: 41g
  • Fiber: 5g
  • Cholesterol: 76mg
  • Sodium: 498mg
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Roasted Vegetables & Italian Sausage with Polenta recipe

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