Skillet Eggs and Polenta BreakfastBreakfast
- 1 cup – mushrooms, sliced
- 1 cup – red bell pepper, cut into strips
- 1 cup – zucchini, halved lengthwise and sliced into half-moons
- 1 jar (32 ounces) – marinara sauce
- 2 1/2 cups – low-fat or fat-free milk
- 1/2 cup – finely ground polenta or cornmeal
- 2 teaspoons – olive oil
- 4 – eggs
- fresh basil, chopped (optional)
- Pair each serving with:
- 8-ounce glass of milk
- 1 slice – whole wheat toast with 1 teaspoon jelly
Spray a large non-stick skillet over medium-high. Add mushrooms, bell pepper, and zucchini, and sauté until vegetables soften slightly, about 3 minutes.
Add marinara and simmer to heat through. Reduce heat to low and keep warm. Bring 2 1/2 cups milk and salt to a boil in a medium saucepan over medium-high. Slowly whisk in polenta, stirring constantly to prevent lumps from forming.
Cook until thickened, about 5 minutes. Remove from heat, cover, and keep warm. Heat 2 teaspoons olive oil in a large non-stick skillet over medium-high heat.
Carefully crack eggs into pan and cook until whites are set and yolks are cooked to desired doneness, 4 to 6 minutes.
To serve, divide polenta among 4 shallow serving bowls; top with marinara and an egg. Sprinkle with chopped basil if desired.
Serve with an 8-ounce glass of milk and whole wheat toast with jelly.
480 calories; 8 g fat; 1.5 g saturated fat; 170 mg cholesterol; 29 g protein; 78 g carbohydrates; 11 g fiber; 960 mg sodium; 560 mg calcium. Nutrition figures based on using fat-free milk, and include an 8-ounce glass of milk. Per serving: Grains: 1 oz (slice of toast); Vegetables: 1 3/4 cups (mushrooms, red bell pepper, zucchini, 1 cup marinara); Protein: 1 oz (1 egg); Dairy: 1 1/2 cups (8 oz in glass, 5 oz in polenta).