Southwestern Quinoa and Egg Breakfast Bowl

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Southwestern Quinoa and Egg Breakfast Bowl

Quinoa is a good source of protein and fiber, so enjoying this whole grain at breakfast is a nutritious way to start the day.

Ingredients

Servings  4   Serving Size   1 breakfast bowl

  • 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)
  • Cooking spray
  • 4 large eggs
  • 1/8 teaspoon salt
  • 1/4 teaspoon pepper
  • Red hot-pepper sauce to taste (optional)

Directions

Tip: Click on step to mark as complete.

  1. Cook the quinoa according to the package directions. Remove from the heat.
  2. Spoon the quinoa into four bowls. Top each with tomatoes, corn, avocado, green onions and cilantro.
  3. 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.

Nutrition Facts

Southwestern Quinoa and Egg Breakfast Bowl
CaloriesCalories
244 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
5g Per Serving

Nutrition Facts

Calories 244
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
Cholesterol 186 mg
Sodium 154 mg
Total Carbohydrate 29 g
Dietary Fiber 5 g
Sugars 5 g
Protein 12 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat

 
Quinoa is a good source of protein and fiber, so enjoying this whole grain at breakfast is a nutritious way to start the day.

Nutrition Facts

Southwestern Quinoa and Egg Breakfast Bowl
CaloriesCalories
244 Per Serving
ProteinProtein
12g Per Serving
FiberFiber
5g Per Serving
×
Calories 244
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
Cholesterol 186 mg
Sodium 154 mg
Total Carbohydrate 29 g
Dietary Fiber 5 g
Sugars 5 g
Protein 12 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1 lean meat, 1 fat

Ingredients

Servings  4   Serving Size   1 breakfast bowl

  • 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)
  • Cooking spray
  • 4 large eggs
  • 1/8 teaspoon salt
  • 1/4 teaspoon pepper
  • Red hot-pepper sauce to taste (optional)

Directions

Tip: Click on step to mark as complete.

  1. Cook the quinoa according to the package directions. Remove from the heat.
  2. Spoon the quinoa into four bowls. Top each with tomatoes, corn, avocado, green onions and cilantro.
  3. 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.

 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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