Liven up the breakfast routine with this Southwestern quinoa bowl. Quinoa contains a hefty amount of protein, making this a great morning option. Add other items to turn this into your own creation—cucumber, radishes, black beans, and more. The eggs can also be cooked however you prefer—over-easy, poached, or even scrambled.
Nutrition Facts
Southwestern Quinoa and Egg Breakfast Bowl
Calories
Protein
Fiber
Nutrition Facts
| Calories | 244 | |
|---|---|---|
| Total Fat | 10.2 g | |
| Saturated Fat | 2.3 g | |
| Trans Fat | 0 g | |
| Polyunsaturated Fat | 2.3 g | |
| Monounsaturated Fat | 4.7 g | |
| Cholesterol | 186 mg | |
| Sodium | 154 mg | |
| Total Carbohydrate | 28.8 g | |
| Dietary Fiber | 5.4 g | |
| Sugars | 4.8 g | |
| Protein | 11.7 g | |
Dietary Exchanges
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat
Ingredients
Servings 4
-
1/4 cup uncooked quinoa, rinsed and drained -
1/2 medium avocado, pitted and diced -
2 medium tomatoes, chopped (about 2 cups) -
1 cup no-salt-added frozen corn, thawed -
1/4 cup chopped green onions -
1/2 cup chopped fresh cilantro (optional) -
4 large eggs -
1/8 teaspoon salt -
1/4 teaspoon ground black pepper -
Red hot-pepper sauce (optional)
Directions
Tip: Click on step to mark as complete.
-
Cook quinoa according to the package directions. Remove from heat and let sit. -
Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro. -
Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl. -
Meanwhile, coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl. Garnish with hot sauce and serve.
Cooking Tip: For a quicker breakfast to put together on a weekday morning, substitute hard-boiled eggs that have been made in advance.
Keep it Healthy: The sodium content of hot sauce varies across the board so make sure to check the ingredient label before buying.
Tip: Cooked quinoa stores well in the freezer. Make a big batch and freeze in Ziploc® bags. Add a few teaspoons of water and warm in the microwave. Or, let the frozen quinoa defrost in the refrigerator for a day and stir into a cold salad.
