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DASH Diet Polenta with Sautéed Chard & Fried Eggs

This wholesome polenta dish, featuring sautéed Swiss chard and protein-rich eggs, aligns with the DASH diet by incorporating heart-healthy ingredients and balanced flavors. Whole-grain cornmeal provides fiber, while olive oil and eggs contribute healthy fats and protein, making this a nourishing meal for any time of the day.
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Prep Time 5 minutes
Cook Time 20 minutes
Course Breakfast
Cuisine Mediterranean
Servings 4
Calories 310 kcal

Equipment

  • Medium saucepan
  • Large skillet
  • Whisk
  • Spatula

Ingredients
  

For the Polenta

  • 2 ½ cups water
  • ½ teaspoon kosher salt
  • ¾ cup whole-grain cornmeal
  • ¼ teaspoon freshly ground black pepper
  • 2 tablespoons grated Parmesan cheese

For the Sautéed Chard

  • 1 tablespoon extra-virgin olive oil
  • 1 bunch (about 6 ounces) Swiss chard stems and leaves separated and chopped
  • 2 garlic cloves sliced
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon freshly ground black pepper
  • Lemon juice optional

For the Fried Eggs

  • 1 tablespoon extra-virgin olive oil
  • 4 large eggs

Instructions
 

Preparing the Polenta

  • In a medium saucepan, bring the water and salt to a rolling boil over high heat. Gradually whisk in the cornmeal, stirring continuously to prevent clumps.
  • Reduce the heat to low, cover, and let it cook for 10-15 minutes, stirring occasionally to maintain a smooth texture. Once thickened, mix in the black pepper and Parmesan cheese. Divide evenly into four serving bowls.

Cooking the Chard

  • Warm the olive oil in a large skillet over medium heat. Add the chopped chard stems, garlic, salt, and black pepper. Sauté for about 2 minutes until slightly softened.
  • Add the chard leaves and continue cooking until they wilt, which should take around 3-5 minutes. If desired, drizzle with a bit of lemon juice for extra brightness. Spoon the cooked chard over the polenta in each bowl.

Frying the Eggs

  • Using the same skillet, heat the remaining olive oil over medium-high heat. Crack the eggs in, ensuring they are spaced apart to prevent overcrowding. Cook for about 2-3 minutes until the whites are firm and the edges turn golden.
  • For sunny-side-up eggs, serve as is. For over-easy eggs, carefully flip and cook for an additional minute. Place one egg on top of each serving of polenta and chard.

Notes

Vegetable Variations: Swap Swiss chard for kale, spinach, or collard greens based on availability.
Protein Boost: Add cooked beans or chickpeas to the chard mixture for additional plant-based protein.
Serving Suggestion: Pair with a side of fresh fruit or a small serving of whole-grain toast for a balanced meal.

Nutrition

Serving: 1gCalories: 310kcalCarbohydrates: 21gProtein: 17gFat: 18gSaturated Fat: 5gCholesterol: 375mgSodium: 500mgPotassium: 385mgFiber: 2gSugar: 1gCalcium: 120mg
Keyword dash diet, DASH diet polenta, healthy polenta recipe, heart-healthy meal, Mediterranean diet breakfast, sautéed chard and eggs, vegetarian protein meal, whole-grain polenta
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