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
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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)
-
Calories 260cal
-
Kilojoules 1090kJ
-
Protein 17g
-
Total fat 9g
-
–Saturated fat 3g
-
Carbohydrates 30g
-
–Sugars 1g
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Dietary fibre 6g
-
Sodium 130mg
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Calcium 180mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
