Easy Recipe Today

Silky Polenta with a Poached Egg

483calories
27 gprotein
46 gnet carbs
320 mgsodium
20 mintotal

≈ £1.70 per servingestimated from UK store prices

Creamy polenta under garlicky thyme mushrooms and a poached egg. Comfort food for the morning, on the table in 20 minutes.

Keeps well

Keeps 2 days chilled; slice the set polenta and crisp it in a hot pan.

Numbers you can cook to

27 g of protein and 320 mg of sodium per serving — the figures printed in the book.

Ready in 20 minutes

5 minutes of prep and 15 minutes of cooking.

The recipe

Silky Polenta with a Poached Egg

Prep 5 minCook 15 minTotal 20 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Brown the sliced mushrooms in a dry pan over medium-high heat until they squeak and take colour, then add the oil and thyme for 2 minutes, and the garlic for the last 30 seconds.
  2. Bring the water to a bare simmer and rain in the polenta, whisking hard; a rolling boil makes lumps you will never beat out.
  3. Cook 8 minutes, stirring, until it falls thickly off the spoon, then beat in the cottage cheese, Parmesan and pepper off the heat.
  4. Poach the eggs in barely trembling water 3 minutes, until the whites are set and the yolks still runny.
  5. Spoon the polenta out, pile the mushrooms on, set an egg on each and finish with the lemon juice.
Chef’s tipBrown the mushrooms in a dry pan before any oil, or they stew instead of frying.
KeepKeeps 2 days chilled; slice the set polenta and crisp it in a hot pan. Does not freeze.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

483Calories
27 gProtein
52 gCarbs
46 gNet carbs
6 gFibre
20 gFat
5.9 gSaturated fat
7 gSugars
320 mgSodium
790 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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