Poached Eggs on Soft Polenta

Poached Eggs on Soft Polenta

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From: Diabetic Living Magazine

Eggs are an inexpensive source of high-quality protein, vitamins and minerals which makes them the perfect breakfast food. There are many ways to enjoy them, but we recommend trying them poached and served over creamy Parmesan-polenta.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 cup water
  • 1 cup fat-free milk
  • ½ cup cornmeal
  • ¼ teaspoon salt
  • ¼ cup finely shredded Asiago cheese or Parmesan cheese
  • 2 tablespoons chopped fresh basil or 1 teaspoon dried basil, crushed
  • 4 eggs
  • 1 small red onion, thinly sliced
  • 1 teaspoon canola oil
  • 1 pint grape or cherry tomatoes, halved
  • ¼ teaspoon cracked black pepper
  • ¼ cup arugula leaves (optional)


  • Prep

  • Ready In

  1. In a small saucepan, bring the water to boiling. Meanwhile, in a medium bowl, combine milk, cornmeal and salt. Slowly add cornmeal mixture to boiling water, stirring constantly. Cook and stir until mixture returns to boiling. Reduce heat to low. Cook for 10 to 15 minutes or until mixture is thick, stirring frequently. Stir in cheese and dried basil, if using. Place in a serving bowl; keep warm.
  2. Lightly grease a large skillet. Half-fill skillet with water. Bring the water to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break one of the eggs into a measuring cup. Holding the lip of the cup as close to the water as possible, carefully slide egg into simmering water. Repeat with remaining eggs, allowing each egg an equal amount of space. Simmer eggs, uncovered, for 3 to 5 minutes or until the whites are completely set and yolks begin to thicken but are not hard. Remove eggs with a slotted spoon.
  3. In a large skillet, cook onion in hot oil over medium heat about 5 minutes or until tender. Stir in tomatoes; cook and stir about 2 minutes more or until they begin to soften. Sprinkle with pepper.
  4. Serve polenta topped with poached eggs and tomato mixture. If desired, garnish with arugula and/or fresh basil.

Nutrition information

  • Serving size: 1 egg, ½ cup polenta mixture and ½ cup tomato mixture
  • Per serving: 221 calories; 9 g fat(4 g sat); 2 g fiber; 22 g carbohydrates; 12 g protein; 101 mcg folate; 195 mg cholesterol; 7 g sugars; 1,252 IU vitamin A; 14 mg vitamin C; 180 mg calcium; 2 mg iron; 328 mg sodium; 428 mg potassium
  • Nutrition Bonus: Folate (25% daily value), Vitamin A (25% dv), Vitamin C (23% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, 1 medium-fat protein, ½ fat, ½ vegetable

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