New recipes

Quinoa Breakfast Bowl with 6-Minute Egg

Quinoa Breakfast Bowl with 6-Minute Egg

Yield

Serves 1 (serving size: 2 cups)

Embrace breakfast’s savory side with this whole-grain bowl. This simple one-dish meal is crowned with a soft-boiled egg; the nutrient-rich yolk creates its own creamy sauce. New research shows that eating eggs with raw vegetables like tomatoes increases your absorption of carotenoids—antioxidants that may protect against heart disease.

Ingredients

  • 1 large egg, at room temperature
  • 1 1/2 teaspoons olive oil, divided
  • 1/2 teaspoon minced garlic
  • 1 cup lacinato kale, roughly chopped
  • 1/2 cup cooked quinoa
  • 1/3 cup halved cherry tomatoes
  • 1/4 ripe avocado
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper

Nutritional Information

  • Calories 366
  • Fat 21g
  • Satfat 4g
  • Unsat 16g
  • Protein 14g
  • Carbohydrates 33g
  • Fiber 8g
  • Sugars 3g
  • Added sugars 0g
  • Sodium 592mg
  • Calcium 17% DV
  • Potassium 17% DV

How to Make It

Step 1

Bring 3 inches of water to a boil in a medium saucepan. Add egg; boil 6 minutes. Plunge egg into ice water; let stand 1 minute. Drain and peel.

Step 2

Heat 1 teaspoon oil in a small skillet over medium. Add garlic; cook 30 seconds. Add kale; cook, stirring often, until softened, 2 to 3 minutes.

Step 3

Combine quinoa, kale, tomatoes, and avocado in a bowl. Drizzle with remaining 1/2 teaspoon oil; season with salt and pepper. Place egg on top; slice egg in half.

Watch the video: MY QUINOA BREAKFAST BOWL (October 2020).