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Hot Polenta Breakfast with Dried Fruit Compote
This healthy hot breakfast is so good with its natural sweetness from the honey and dried fruit you may feel like you are eating dessert. It is a delicious topping for the polenta. A perfect satisfying breakfast on a cool morning that will sustain you for hours.
Hot Polenta Breakfast with Dried Fruit Compote Prep and Cook Time: 30 minutes

Ingredients:
  • 2 1/2 cups fresh orange juice
  • 1 TBS fresh lemon juice
  • 1 tsp finely minced lemon zest
  • 1/4 cup honey
  • 3/4 cup coarsely chopped walnuts
  • 15 pitted prunes
  • 10 dried apricots cut in half
  • 1/4 tsp cinnamon
  • 1 cup polenta
  • 4 cups lightly salted water

Directions:

  1. Combine the orange juice, lemon juice, zest, cinnamon and honey in a medium sized saucepan and stir. Bring to a simmer on high heat and add prunes and apricots.
  2. Turn the heat to lowest level. Simmer gently for about 10 minutes. Don't let prunes get too soggy. While prunes are simmering start cooking polenta by bringing lightly salted water to a boil in a medium saucepan.
  3. Slowly add polenta to boiling water, stirring constantly. Reduce heat to low and cook for about 15 minutes, stirring to make sure it doesn't get lumpy. If it starts to get too thick add a little more hot water. You want it soft.
  4. Remove fruit from sauce with a slotted spoon to a shallow bowl and turn the heat to high. Reduce the liquid to about half. Return fruit to the sauce, add walnuts, and serve over bowl of polenta.
Serves 4

Nutritional Profile

Hot Polenta Breakfast
1.00 serving
(267.64 grams)
Calories: 446

NutrientDRI/DV

 vitamin C111%


 copper57%

 molybdenum48%

 manganese40%

 chromium29%

 vitamin B128%

 fiber26%

 phosphorus25%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Hot Polenta Breakfast with Dried Fruit Compote is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Hot Polenta Breakfast
1.00 serving
267.64 grams
Calories: 446

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 82.89 mg 111 4.5 excellent
omega-3 fats 1.39 g 58 2.3 very good
copper 0.51 mg 57 2.3 very good
molybdenum 21.51 mcg 48 1.9 good
manganese 0.80 mg 40 1.6 good
chromium 10.00 mcg 29 1.2 good
vitamin B1 0.34 mg 28 1.1 good
fiber 6.49 g 26 1.0 good
phosphorus 177.86 mg 25 1.0 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Hot Polenta Breakfast with Dried Fruit Compote

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