Quinoa is a good source of protein and fiber, so enjoying this whole grain at breakfast is a nutritious way to start the day.
Southwestern Quinoa and Egg Breakfast Bowl
Calories244 Per Serving
Protein12g Per Serving
Fiber5g Per Serving
|Total Fat||10.0 g|
|Saturated Fat||2.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.5 g|
|Monounsaturated Fat||4.5 g|
|Total Carbohydrate||29 g|
|Dietary Fiber||5 g|
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat
1/4 cup uncooked quinoa, rinsed and drained
2 medium tomatoes, chopped (about 2 cups)
1 cup no-salt-added frozen corn, thawed
1/2 medium avocado, pitted and diced
1/4 cup chopped green onions
1/2 cup chopped fresh cilantro (optional)
4 large eggs
1/8 teaspoon salt
1/4 teaspoon pepper
Red hot-pepper sauce to taste (optional)
Cook the quinoa according to the package directions. Remove from the heat.
Spoon the quinoa into four bowls. Top each with tomatoes, corn, avocado, green onions and cilantro.
Lightly spray a large skillet with cooking spray. Crack the eggs into the skillet. Sprinkle the salt and pepper over the eggs. Cook, uncovered, over medium-high heat for 3 to 4 minutes, or until the egg whites are set but the yolks are still runny. Using a spatula, carefully transfer one egg sunny side up into each of the bowls. Sprinkle with the hot sauce.
Cooking Tip: For a quicker breakfast, substitute hard-boiled eggs that have been made in advance for the sunny side up eggs.
Keep it Healthy: The sodium content of hot sauce varies among products so compare Nutrition Facts labels and choose the option with the lowest sodium.
Tip: Because cooked quinoa freezes well, consider making a double batch and storing the remaining portion in an airtight freezer container. When ready to eat, transfer the quinoa to a microwaveable bowl, add a few teaspoons of water, and microwave it. Or let the frozen quinoa thaw in the refrigerator and enjoy it in a salad.