Wednesday, April 15, 2009

Recipe: Breakfast Polenta with Eggs and Vegetables

I had a number of ingredients in the fridge that needed to be used - an open carton of Egg Beaters, some fresh Basil, zucchini, flat-leaf parsley. I whipped up this breakfast this morning in about 15 minutes. The kids and the husband all ate it. Although my 7-year-old didn't love it and took his time eating it, he didn't complain or make faces. So I'll consider that a win. :) This recipe could easily be halved or doubled depending on the number of people who are hungry. It would make a nice healthy brunch!

--Breakfast Polenta with Eggs and Vegetables--

Makes 6 servings

-3 tsp olive oil
-1 small onion, halved and slivered
-2 small zucchini, halved lengthwise and sliced
-1 cup canned tomato puree (I used Progresso Brand)
-3 Tbsp chopped fresh Basil
-1 Tbsp chopped fresh Italian flat-leaf Parsley
-1 Tube fat-free Polenta (I used Food Merchant Organic Basil Garlic Polenta - 5 servings to a tube)
-3/4 cup Nonfat Milk
-3 cups fat-free Egg Substitute (I used Safeway's "Best of the Egg")
-1 ounce Shredded Parmesan Cheese
-salt and pepper to taste
-1 Tbsp shredded Basil

Sautee onion and zucchini (with salt and pepper to taste) in olive oil over medium/high heat until softened and zucchini starting to brown. Transfer vegetables to a small sauce pan (reserving the oil in the pan); add tomato puree and chopped herbs. Stir and simmer over low heat. Meanwhile, heat the milk in a medium sauce pan over low heat until just warm. Slice the polenta into rounds and add it to the milk. Stir to soften. Use a potato masher to mash the polenta; stir until milk and polenta are combined and smooth. Turn the heat to lowest setting and stir occasionally to keep from scorching. Scramble the Egg substitute in the same pan in which the vegetables were cooked (the remaining olive oil in the pan will help keep them from sticking). Salt and pepper to taste. Place 1/6th of the polenta in a shallow bowl; top with 1/6th of the scrambled "eggs", 1/6th of the vegetable/tomato mixture, and sprinkle on 1/6th of the cheese. Garnish with a few shreds of fresh Basil.

Nutritionals: 195 calories, 3.6g fat, 2g fiber, 18g protein

WW Points: 4

No comments:

Post a Comment