Poached egg on polenta with tomato relish
Time to make: 50 mins , plus 15 mins chilling
Total cost: $ 11.60 / $ 2.00 per serve
(at time of publication)
Nutrition Info.(per serve)
2 cups trim milk
2 cups liquid salt-reduced vegetable stock (or water)
1 cup instant polenta
1/2 medium-sized red onion, finely chopped
2 cloves garlic, finely chopped
2 tablespoons brown sugar
400g can no-added-salt chopped tomatoes
90g oil-free roasted capsicum, chopped
2 tablespoons white wine vinegar
300g frozen broad beans, peeled
3 cups frozen sliced green beans
Total fat 11g
Saturated fat 3g
Dietary fibre 11g
1 Coat a 4cm-deep 16cm x 24cm heatproof dish with oil spray. Pour milk and stock into a medium-sized saucepan set over a medium heat and bring to the boil. Add polenta, whisking, in a steady stream. Cook, stirring, for 5 minutes or until mixture is thick. Pour into prepared dish and smooth surface. Refrigerate for 15 minutes or until firm.
2 Meanwhile, spray the base of a medium-sized saucepan with oil. Set over a medium heat. Add onion and garlic. Cook, stirring, for 5 minutes or until soft. Add sugar, tomatoes, capsicum and half the vinegar. Bring to the boil. Reduce heat to low and simmer for 10 minutes or until mixture thickens. Set aside to cool.
3 Preheat a grill pan set over a medium-high heat. Turn out polenta, slice in 4 equal-sized rectangles then halve on the diagonal to form triangles. Spray polenta triangles with oil. Grill each side for 2 minutes or until golden and heated through.
4 Meanwhile, bring a large saucepan of water to the boil. Reduce heat to medium. Add remaining vinegar and stir water with a wooden spoon to make a whirlpool. Crack 1 egg, carefully, into the centre of the whirlpool. Poach for 3-4 minutes (for a soft egg) or until cooked to your liking. With a slotted spoon transfer poached egg to a plate. Repeat with remaining eggs.
5 Microwave beans following packet directions or until just tender. Drain.
6 Top grilled polenta triangles with a poached egg. Serve with tomato relish and beans.
Make it gluten free: Check stock is gluten free.
Continuously stir polenta (step 1). This stops it from forming lumps and you will also avoid burning it.