⏱ 25 min totalParmesan Polenta with Sautéed Asparagus
Per 1 serving · 577 g · 5 ingredients
of a 2,000 cal day
- Protein21g12% of calories
- Carbs77g43% of calories
- Fat36g45% of calories
At a glance
One serving of Parmesan Polenta with Sautéed Asparagus (577 g) has 684 calories, with 21 g of protein, 77 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (42% DV), dietary fiber (41% DV) and Vitamin A (26% DV). Keep an eye on sodium and saturated fat, which provide 45% and 39% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Dietary fiber41%
- Vitamin A26%
- Vitamin C28%
- Vitamin E61%
- Vitamin K171%
Good source of
10–19% of the daily value
- Vitamin B1214%
- Choline14%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium45%
- Saturated fat39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 lb Asparagus- 🥄½ cup Polenta
¼ cup Parmesan cheese
2 tbsp Olive oil- 🥄¼ tsp Salt
Directions
- 1
In a medium saucepan, bring 4 cups of water to a boil. Slowly whisk in the polenta, stirring constantly to prevent lumps.
- 2
Reduce the heat to low and cook the polenta, stirring frequently, for about 15 minutes or until thick and creamy.
- 3
Stir in the grated Parmesan cheese and half of olive oil into the polenta. Season with half of salt. Keep warm.
- 4
In a large skillet, heat the remaining olive oil over medium-high heat. Add the asparagus pieces and sauté for 5-7 minutes until tender and slightly charred.
- 5
Season the asparagus with the remaining 1/2 teaspoon of salt.
- 6
Serve the creamy Parmesan polenta in bowls, topped with the sautéed asparagus. Enjoy warm.
Vitamins & minerals
Amounts for 1 serving (577 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 238 μg | 26% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 9 mg | 61% |
| Vitamin K | 205 μg | 171% |
| Thiamine | 4 mg | 346% |
| Riboflavin (B2) | 3 mg | 213% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 237 μg | 59% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 76 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 323 mg | 32% |
| Iron | 13 mg | 156% |
| Potassium | 961 mg | 20% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 392 mg | 56% |
| Zinc | 3 mg | 31% |
| Copper | 1 mg | 96% |
| Manganese | 1 mg | 30% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 41 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 2,052 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 64 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 684 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 130minWalking (3.5 mph)
- 82minCycling (moderate)
- 57minRunning (6 mph)
- 96minSwimming laps
Common questions
How many calories are in Parmesan Polenta with Sautéed Asparagus?
One serving of Parmesan Polenta with Sautéed Asparagus (1 serving) has 684 calories, which works out to 119 calories per 100 g. That is about 34% of a 2,000-calorie day.
Is Parmesan Polenta with Sautéed Asparagus high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Parmesan Polenta with Sautéed Asparagus keto-friendly?
It is hard to fit into a strict keto diet. One serving has 65 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Parmesan Polenta with Sautéed Asparagus?
1042 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Parmesan Polenta with Sautéed Asparagus?
8.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
328 calTilapia, Pepper, Asparagus, and Egg Stir-Fry1 serving
275 calHot ‘N’ Sour Mushroom & Noodle Soup1 serving
44 calSpicy Summer Mushrooms1 serving
401 calSesame and Peanut Noodles1 serving
279 calEasy Tuna Casserole1 serving
91 calBanana Chocolate Chip Muffins1 serving
273 calQuick White Bean Salad1 serving
400 calTilapia Piccata with Snow Peas1 serving