5.
Breakfast takes a flavorful twist in this recipe that uses traditional Italian flavors of polenta and marinara to create a delicious dish. Pair with a glass of milk for 25 grams of protein.
Spray a large nonstick skillet over medium-high. Add mushrooms, bell pepper, and zucchini, and sauté until vegetables soften slightly, about 3 minutes. Add marinara and simmer to heat through. Reduce heat to low and keep warm. Bring milk and salt to a boil in a medium saucepan over medium-high. Slowly whisk in polenta, stirring constantly to prevent lumps from forming. Cook until thickened, about 5 minutes. Remove from heat, cover, and keep warm. Heat 2 teaspoons oil in a large nonstick skillet over medium-high. Carefully crack eggs into pan and cook until whites are set and yolks are cooked to desired doneness, 4 to 6 minutes. To serve, divide polenta among 4 shallow serving bowls; top with marinara and an egg. Sprinkle with chopped basil if desired.
Makes 4 servings (5 ounces milk per serving)
2 teaspoons - olive oil, divided
1 cup - sliced mushrooms
1 cup - red bell pepper, cut into strips
1 cup - zucchini, halved lengthwise and sliced into half-moons
1 jar (32 ounces) - marinara sauce
2½ cups - lowfat or fat free milk
salt
½ cup - finely ground polenta or cornmeal
4 - eggs
(optional) - Chopped fresh basil
290 calories; 7 g fat; 2 g saturated fat; 190 mg cholesterol; 17 g protein; 40 g carbohydrates; 6 g fiber; 690 mg sodium; 250 mg calcium (25% of daily value). Nutrition figures based on using fat free milk.
6.
Lowfat milk and avocados make this smoothie extra creamy for 7 grams of protein per serving, and it's packed with spinach, pineapple and bananas so it's a choice you can feel good about.
Combine milk with spinach in blender and pulse several times just until spinach has been incorporated. Place remaining ingredients into the lender and blend until smooth and creamy. Recipe and photo by Elle Penner of According to Elle.
Serves: 2 | Serving Size: about 1 cup
1 cup lowfat milk
2 cups spinach
1 small banana, peeled, sliced and frozen
1 cup pineapple chunks, frozen
1/2 small avocado, sliced
(Per Serving) Calories: 208 Total Fat: 8g Saturated Fat: 2g Monounsaturated Fat: 4g Polyunsaturated Fat: 1g Cholesterol: 10mg Sodium: 77mg Potassium: 784mg Total Carbohydrate: 31g Dietary Fiber: 5g Sugars: 21g Protein: 7g Vitamin A: 23% Vitamin C: 93% Calcium: 19% Iron: 7%
