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Skillet Eggs and Polenta Breakfast

Breakfast

Ingredients

  • 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
  • salt
  • 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

DIRECTIONS

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.

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NUTRITION

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).

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