Cheesy Polenta & Egg Casserole - 17g Carbs, 2g Fiber
From: Eating Well Magazine May/June 2008
NUTRITION PROFILE:
Low Calorie | Low Carb | High Calcium | Diabetes Appropriate |
Healthy Weight
This memorable brunch centerpiece is rich with cheesy polenta,
crumbled sausage and baked eggs.
Servings: 6
ACTIVE TIME: 40 minutes
TOTAL TIME: 1 hour 5 minutes
EASE OF PREPARATION: Easy
1 Tbsp PLUS 2 tsp extra-virgin olive oil, divided
1/3 cup finely chopped onion
4 cups water, plus more as needed
1 cup yellow cornmeal (see Shopping Tip)
1/2 tsp salt
6 oz Italian turkey sausage, casing removed
1/2 cup shredded fontina or mozzarella
1/2 cup grated Parmigiano-Reggiano
6 large eggs
1. Heat 1 tablespoon oil in a large saucepan or Dutch oven over medium
heat. Add onion and cook, stirring, until softened, but not browned,
2 to 3 minutes. Add 4 cups water and bring to a boil. Gradually whisk
cornmeal into the boiling water. Add salt and cook over medium heat,
whisking constantly until the polenta bubbles, 1 to 2 minutes. Reduce
heat to low and cook, whisking frequently, until very thick, 10 to
15 minutes. (Alternatively, once the polenta comes to a boil, transfer
it to the top of a double boiler, cover, and place over barely simmering
water for 25 minutes. This is convenient, because you don't need to stir
it as it cooks.)
2. Meanwhile, heat the remaining 2 teaspoons oil in a large skillet over
medium heat and add sausage. Cook, stirring and breaking the sausage into
small pieces with a spoon, until lightly browned and no longer pink, about
4 minutes. Drain if necessary and transfer to a cutting board; let cool.
Finely chop when cool enough to handle.
3. Position rack in upper third of oven; preheat to 350 degrees F.
Coat a 9-by-13-inch baking pan with cooking spray.
4. When the polenta is done, stir in fontina (or mozzarella) and
1/4 cup Parmigiano-Reggiano
small amounts of water to thin it to a thick but not stiff consistency.
Spread the polenta in the prepared pan.
5. Make six 2-inch-wide indentations in the polenta with the back of a tablespoon. Break eggs, one at a time, into a custard cup and slip one
into each indentation. Scatter the sausage on the polenta and sprinkle
the remaining 1/4 cup Parmigiano-Reggiano evenly on top of the eggs.
6. Bake the casserole for 15 minutes. Then broil until the egg whites
are set, 2 to 4 minutes. Let stand for 5 minutes before serving.
Servings: 6
Nutrition per Serving:
295 Calories, 17g Fat, 6g Sat, 6g Mono, 241mg Cholesterol,
17g Carbs, 2g Fiber, 19g Protein, 683mg Sodium, 148mg Potassium
Nutrition bonus: Calcium (24% daily value).
1 Carbohydrate Serving
Exchanges: 1 starch, 2 medium-fat meat, 1 fat
TIP: Shopping Tip:
Polenta, a creamy Italian porridge, can be made from any type of
cornmeal. Coarsely ground cornmeal, available in many natural-foods
stores, is a great option because is has big corn flavor and light
texture. It's usually labeled "cornmeal," but some brands are labeled
"polenta."
MAKE AHEAD TIP:
Prepare through Step 4 up to 2 hours ahead; hold the polenta at
room temperature and refrigerate the sausage until ready to bake.
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