Diabetic Living Australia – May-June 2019

NUTRITION INFO

PER SERVE 943kJ, protein 15g,

total fat 8g (sat. fat 3g), carbs 22g,

fibre 3g, sodium 198mg

• Carb exchanges 1½ • GI estimate
  medium • Gluten free • Lower carb

POACHED EGGS ON
SOFT POLENTA
PREP TIME: 15 MINS
COOK TIME: 30 MINS
SERVES 4 (AS A LIGHT MEAL)

250ml (1 cup) water
250ml (1 cup) skim milk
90g (1/2 cup) polenta
20g (1/4 cup) finely grated parmesan
1 tsp dried basil, crushed (optional)
4 x 60g eggs
1 tsp canola oil
1 small red onion, thinly sliced
250g grape or cherry tomatoes,
halved
Freshly ground black pepper
Small basil leaves, to serve
1 /4 cup rocket leaves, to serve

1 Bring the water to the boil in a
medium saucepan. Combine the

milk and polenta in a bowl.

Slowly add the polenta mixture

to the boiling water, stirring

constantly. Cook, stirring, until

mixture returns to the boil.

Reduce heat to low. Cook for

10-15 minutes, stirring frequently,

until mixture is thick and creamy.

Stir in the parmesan and dried

basil, if using. Transfer to a bowl

and cover to keep warm.

2 Fill a wide deep frying pan

halfway up the side with water.

Bring water to the boil. Reduce

heat to simmering (bubbles

should begin to break the surface

of 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 the egg

into the water. Repeat with the

remaining eggs, allowing each

egg an equal amount of space.

Simmer eggs for 3-5 minutes, or

until the whites are set and yolks

begin to thicken but are not hard.

Use a slotted spoon to remove

the eggs from the water.

3 Meanwhile, heat oil in a

medium non-stick frying pan

over medium heat. Add the onion

and cook for 5 minutes, stirring

occasionally, or until onion

softens. Stir in tomato halves

and cook for a further 2 minutes.

Sprinkle with pepper.

4 Serve polenta with eggs and

the tomato mixture. Top with

basil leaves and rocket to serve.

HEALTH TIP

To boost the fibre of this recipe

add a side of steamed asparagus

(serve 5 stalks per person). ➤

GF LC

With a bit of practice

you will be poaching

just like the pros

food in focus