Healthy_Food_Guide_UK_-_January_2020

3 Dividetheporridgebetween

2 bowls.Sprinklewiththeremaining

cheese,thentopeachservingwith

somerocketanda poachedegg.

Garnishwithextrachivesanda

sprinkling of ground black pepper.

Courgette,rocketand

poachedeggporridge

prep 10 mincook30 minserves 2

vegetarian

80gsteel-cutoats

1 bayleaf

1 verylowsaltvegetablestockcube,

dissolvedin600mlboiling water

1 courgette,grated

30gparmesan-stylevegetarian

cheese,grated

2tbspsnippedfreshchives,

plusextra to garnish

2 eggs

40g rocket

1 Puttheoatsina mediumnon-stickpan

(witha lid)withthebayleafandstock.

Stirandbringtotheboil,thenreducethe

heattolowandsimmer,partiallycovered,

for25–30min,stirringoccasionally,until

thickandcreamy.Addthecourgettefor

thelast2 minofthecookingtime.Stir

throughhalfthecheeseandthechives.

2 Meanwhile,bringa mediumpanof

watertotheboilovera highheat,then

reducetheheattomedium-low.Usea

largespoontomakea whirlpool,then

carefullycracktheeggs,1 ata time,into

thecentreofthewhirlpool.Poachfor

3 minfora softyolkoruntilcooked

toyourliking.Removewitha slotted

spoon and drain on kitchen paper.

1

PERSERVING

339kcal 5 .1gfi b r e

15gfat 20.3gprotein

5.7gsaturates 0.8gsalt

32.5gcarbs 272mgcalcium

2.5g sugars 3.7mg iron

HEALTH ISSUE HIGH CHOLESTEROL

The Portfolio diet

Eatinga collectionofplantfoodsproventolower

cholesterol could reduce your ‘bad’ LDL levels by up to 30%

Courgette,

rocketand

poachedegg

porridge

64 HEALTHY FOOD GUIDEJANUARY 2020