Quinoa Breakfast Bowl with 6-Minute Egg

Active Time 5 Mins

Total Time 15 Mins

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

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.

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

Southwestern Sweet Potato And Egg Hash

Hashes are a great way to incorporate vegetables into the first meal of the day. Here we’ve added a Southwestern spin with chili powder and cumin. Give the potatoes a head start by microwaving them until just shy of tender, then finish them off in the skillet for that coveted crispy texture. Use the leftover black beans to boost protein and fiber in salads, soups, or grain bowls.

Ingredients

• 3/4 cup (1/2-in.) diced peeled sweet potato

• 2 teaspoons water

• 1 1/2 teaspoons olive oil, divided

• 2/3 cup chopped red bell pepper

• 1/4 teaspoon chili powder

• 1/8 teaspoon kosher salt

• 1/8 teaspoon ground cumin

• 1/4 cup unsalted canned black beans, rinsed and drained

• 1 large egg

• 2 tablespoons Green Goddess Avocado Sauce

• 1 tablespoon chopped fresh cilantro

How to Make It

Step 1 Place potatoes and 2 teaspoons water in a microwave-safe dish; cover with plastic wrap. Microwave at high until tender, about 4 minutes. Place potatoes on a paper towel–lined plate. Let stand 5 minutes.

Step 2 Heat 1 teaspoon oil in a cast-iron skillet over medium-high. Add potatoes, bell pepper, chili powder, salt, and cumin; cook until potatoes are crisp, 6 to 8 minutes. Stir in black beans; transfer to a plate.

Step 3 Reduce heat to medium. Add remaining 1/2 teaspoon oil to pan. Crack egg into pan; cook until whites are set, 3 to 4 minutes. Place egg on potato mixture. Top with Green Goddess Sauce and cilantro.

Nutritional Information

• Calories 397

• Fat 21g

• Satfat 4g

• Unsat 16g

• Protein 13g

• Carbohydrates 38g

• Fiber 10g

• Sugars 9g

• Added sugars 0g

• Sodium 563mg

• Calcium 11% DV

• Potassium 25% DV

Avocado Egg-in-a-Hole

All of the breakfast essentials in one sandwich! Perfect for a weekend brunch, or as a portable weekday breakfast.

Serves: 2

Prep Time: 5 min

Cook Time: 9 min

Ingredients

2 bagels, halved

2 tbsp (30 mL) butter

1 avocado, sliced

4 eggs

Pinch salt

Pinch pepper

2 cheddar slices (or cheese of choice)

Instructions

Step-1

Cut a larger opening into the centre of each bagel half using a cookie cutter or small glass.

Step-2

Add 2 tbsp butter to a skillet, heat over medium-high. Once melted, place the bagel halves in the pan, cut side down. Cook till browned, about 2-3 minutes.

Flip bagel halves and arrange sliced avocado on each, but not overtop of the hole. Pour one egg into each opening, season with salt and pepper, and cover 2 of the 4 bagel halves with a cheese slice (you can break up the cheese slice to avoid covering the egg completely). Cover pan and cook until whites and yolks are cooked to your liking, approximately 4 to 6 minutes.

Step-3

Put the top and bottom halves together, transfer to a plate and enjoy! Or, wrap it in foil or parchment paper and take it on the go!