1 cup - zucchini, halved lengthwise and sliced into half-moons
1 jar (32 ounces) - marinara sauce
2 1/2 cups - lowfat or fat free milk
1/2 cup - finely ground polenta or cornmeal
2 teaspoons - olive oil
4 - eggs
Optional - fresh basil, chopped
Pair each serving with:
8-ounce glass of milk
1 slice - whole wheat toast with 1 teaspoon jelly
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 2 1/2 cup 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 olive 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.
Serve with remaining 8-ounce glass of milk and whole wheat toast with jelly.
480 calories; 8 g fat; 1.5 g saturated fat; 170 mg cholesterol; 29 g protein; 78 g carbohydrates; 11 g fiber; 960 mg sodium; 560 mg calcium (60% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk. Per serving: Grains: 1 oz (slice of toast); Vegetables: 1 3/4 cup (mushrooms, red bell pepper, zucchini, 1 cup marinara); Protein: 1 oz (1 egg); Dairy: 1 1/2 cup (8 oz in glass, 5 oz in polenta).