Nutrition Facts
Calories
Protein
FiberNutrition 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
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.
-
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.
