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.
- 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
- 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
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.
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.
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.