Pan-fried Polenta with Corn, Kale and Goat Cheese
Crisp pan-fried polenta is paired with sweet corn, tender kale, juicy tomato, and creamy goat cheese, with garlic, Parmesan, and black pepper adding depth. It makes a colorful vegetarian main course or satisfying brunch dish, especially when you want something hearty yet fresh.
- Prep1 hr
- Cook20 mins
- Serves2
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pan-fried Polenta with Corn, Kale and Goat Cheese, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 32
- Heart Health
- 46
- Metabolic
- 56
- Digestive
- 27
- Inflammatory
- 38
- Performance
- 55
- General Wellness
- 1
In a medium saucepan, heat the butter over medium heat. Add the garlic and stir constantly for 1 minute; don't let the garlic brown. Add the water and bring it to a boil.
- 2
While the water heats, whisk the cornmeal, salt, and water together in a bowl to make a smooth mixture.
- 3
When the water in the saucepan comes to a boil, pour the mixture into it. Whisk constantly for 3 minutes to prevent lumps from forming. Turn the heat to low. Cook for 40 minutes, stirring with a wooden spoon every 10 minutes. Stir in the corn kernels and cook the polenta for 5 minutes more. Stir in the pepper and Parmesan cheese. Pour the polenta into a lightly oiled 8x8-inch pan and smooth the top with a spatula. Chill the polenta in the refrigerator for 1 hour.
- 4
While the polenta cools, cut away the stems and center stalks from the kale. Cut the leaves into 3-inch pieces.
- 5
Cut the chilled polenta into large triangles. Heat the olive oil in a large nonstick skillet over medium-high heat. When the oil begins to smoke, carefully add the polenta triangles. Fry the polenta until golden brown on the underside, then turn the triangles over and cook until golden brown on the other side. Arrange the polenta on a baking sheet.
- 6
Preheat the broiler in your oven.
- 7
Place the kale and water in the skillet used to fry the polenta. Cover the skillet and cook the kale over medium-high heat for 4 minutes.
- 8
Place the tomato slices on top of the polenta triangles. Sprinkle the goat cheese over the tomato slices. Broil the polenta until the cheese melts and the tomatoes begin to cook.
- 9
Arrange the kale on a serving platter. Place the hot polenta triangles on top of the kale and serve immediately.
- Calories 829.4 kcal High 41%
- Protein 25.72 g Good Source 51%
- Carbohydrate 116.68 g 42%
- Total Fat 31.03 g High 40%
- Saturated Fat 12.96 g High 65%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 65.33 mg High 22%
- Sodium 577.16 mg High 25%
- Dietary Fiber 25.11 g Good Source 90%
- Total Sugars 34.2 g --
- Added Sugars 21.54 g High 43%
- Calcium 311.65 mg Good Source 24%
- Iron 4.7 mg Good Source 26%
- Potassium 787.04 mg Moderate 17%
- Vitamin A 466.4 mcg Good Source 52%
- Vitamin C 119.94 mg Good Source 133%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Gluten
- Corn 🌽
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Pan fried Polenta with Corn, Kale and Goat Cheese is made with 14 ingredients and serves 2. It takes about 1 hr 20 mins and is rated medium. Key ingredients include Black Pepper, Butter, Corn, and Cornmeal. Each serving provides about 829.4 kcal, and is a good source of protein.
Recipe Questions
- What is Pan-fried Polenta with Corn, Kale and Goat Cheese made of?
- The main ingredients are Black Pepper, Butter, Corn, Cornmeal, Fresh Chives. The full list of 14 is above.
- How long does it take to make Pan-fried Polenta with Corn, Kale and Goat Cheese?
- About 1 hr 20 mins in total: 1 hr to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 829.4 kcal. The full nutrition breakdown is above.
- Is Pan-fried Polenta with Corn, Kale and Goat Cheese easy to make?
- This recipe is rated medium, with 14 ingredients and 9 steps.
- Is Pan-fried Polenta with Corn, Kale and Goat Cheese healthy?
- Pan-fried Polenta with Corn, Kale and Goat Cheese has an easyChef Pro health score of 47/100. Per serving, it provides 829.4 calories and 25.72 g of protein, or 51% of the Daily Value. It is a good source of dietary fiber, calcium, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 577.16 mg (25% of the Daily Value), saturated fat at 12.96 g (65% of the Daily Value) and added sugars at 21.54 g (43% of the Daily Value). It contains Milk, Gluten, Corn, Tomatoes and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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