Savoury porridge with courgette, parmesan, rocket and poached egg
You need to try our healthy low cost delicious cheesy savoury porridge with courgette, parmesan, rocket and topped with the perfect poached egg! Ready in 30 minutes, guaranteed to warm you up on a cold winters morning.
Serves: 2
Time to make: 30 mins
Total cost: $5.40 / $2.70 per serve
(at time of publication)
Ingredients
- ¾ cup (85g) wholegrain rolled oats
- 2 cups water
- 1 medium courgette, trimmed, grated
- 2 tablespoons grated parmesan
- 1 tablespoon chopped chives, plus extra to garnish
- 2 eggs
- 40g baby rocket
Instructions
1 Place oats in a medium non-stick saucepan with water; stir, and bring to the boil. Reduce heat to low and simmer, partially covered, stirring gently from time to time, for 10—12 minutes or so, or until the oats have a thick and creamy consistency. Add grated courgette in the last five minutes of cooking time. Stir through the parmesan and chopped chives.
2 Bring a frying pan of water to the boil over high heat. Reduce heat to medium-low. Use a large spoon to make a whirlpool. Then carefully crack the eggs, one at a time, into the centre of the whirlpool and poach for three minutes for a soft yolk, or until cooked to your liking. Remove eggs with a slotted spoon and drain on a paper towel.
3 Divide the porridge between two serving bowls; top with rocket and a poached egg, and garnish with extra chives.
HFG tip
Three nutritious reasons to try savoury oats:
- Oats are high in soluble fibre and have a low GI, giving you long-lasting energy.
- They help fight off hunger, especially with added protein, such as a perfectly poached egg or a cube of feta.
- Adding leafy greens helps increase your daily serves of all-important veges.
Nutrition Info (per serve)
Kilojoules 1090kJ
Calories 260cal
Protein 17g
Total fat 9g
–Saturated fat 3g
Carbohydrates 30g
–Sugars 1g
Dietary fibre 6g
Sodium 130mg
Calcium 180mg
Iron 4mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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