Golden Polenta and Egg With Mustard Sauce - 27g Carbs, 4g Fiber, 0g Added Sugar
From: Eating Well - February/March 2005, The Eating Well Healthy
in a Hurry Cookbook (2006)
Here's a streamlined version of Eggs Benedict: purchased polenta,
boiled eggs and an easy, no-cook homage to hollandaise. It's a quick
dinner any night of the week-or a great weekend brunch.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight
Active Time: 25 minutes
Total Time: 30 minutes
Servings: 4
1/2 cup low-fat plain yogurt
1/3 cup reduced-fat mayonnaise
1 Tbsp Dijon mustard
1 Tbsp lemon juice
1 Tbsp water
1 lb green beans, trimmed
4 eggs
2 tsp extra-virgin olive oil
12 oz prepared polenta, sliced into eight 1/2-inch rounds
1. Combine yogurt, mayonnaise, mustard, lemon juice and water in a small bowl.
2. Bring 6 cups of lightly salted water to a boil in a medium saucepan. Add green beans and cook until just tender, 4 minutes. Remove the green beans with a slotted spoon and divide among 4 plates.
3. Return the water to a boil; place eggs, one by one, in the boiling
water and set the timer: 5 minutes for a soft-boiled egg, 8 minutes
for hard-boiled. When cool enough to handle, peel and slice the eggs
in half.
4. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat, add polenta rounds in a single layer and cook, turning once, until crispy and golden, about 4 minutes per side. Place 2 polenta rounds on each plate and keep warm. Add the reserved sauce to the pan and cook over medium-low heat, stirring constantly to avoid scorching, until heated through, about 3 minutes.
5. Divide the polenta rounds among the plates, top with egg halves
and drizzle with the sauce. Serve immediately.
Servings: 4
Nutrition per Serving:
278 Calories, 13g Fat, 3g Sat, 5g Mono, 219mg Cholesterol, 12g Protein, 27g Carbs, 4g Fiber, 0g Added Sugars, 528mg Sodium, 313mg Potassium
Nutrition Bonus: Vitamin A (20% daily value), Vitamin C (20% dv),
Calcium (15% dv).
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 1 medium-fat meat, 1 1/2 fat
User Comments:
04/05/2010 - This was REALLY good. We used left-over hard boiled
Easter eggs. I think this would be better w/soft boiled eggs or
poached eggs for better texture. But the sauce... YUMMY!!! I like
the other reviewer's suggestion of serving it with sauteed spinach
for a Florentine. I'll have to give that a try. — thecramers
12/13/2009 - I love this simple recipe, and have made it lots of
times. It's good for breakfast or dinner. I've substituted spinach
for the green beans and served it like eggs Florentine. Delicious.
— bethramage
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