Healthy Asian Inspired Quinoa And Egg Breakfast Recipes
QUINOA BREAKFAST BOWL WITH 6-MINUTE EGG
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.
Provided by Cooking Light
Time 15m
Yield Serves 1 (serving size: 2 cups)
Number Of Ingredients 9
Steps:
- 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.
Nutrition Facts : Calories 366, Carbohydrate 33 g, Fat 21 g, Fiber 8 g, Protein 14 g, SaturatedFat 4 g, Sodium 592 mg, Sugar 3 g
QUINOA WITH ASIAN FLAVORS
Quinoa is the ultimate super food. Cook it like rice in a rice cooker or on the stove with chicken broth, soy sauce, green onions, ginger, and garlic, and you have a delicious and healthy side dish. It goes great with chicken, fish, and seafood.
Provided by Lisa
Categories Side Dish Grain Side Dish Recipes
Time 40m
Yield 4
Number Of Ingredients 7
Steps:
- Heat olive oil in a saucepan over medium heat. Stir in quinoa and allow to toast for 2 to 3 minutes, then add chicken broth, soy sauce, ginger and garlic. Increase heat and bring to a boil. Cover and reduce heat to low. Simmer until all liquid has been absorbed, 25 to 30 minutes. Fluff quinoa with fork and top with green onions before serving.
Nutrition Facts : Calories 195.7 calories, Carbohydrate 28.9 g, Fat 6 g, Fiber 3.3 g, Protein 6.7 g, SaturatedFat 0.8 g, Sodium 454.6 mg, Sugar 0.3 g
SOUTH AMERICAN-STYLE QUINOA WITH FRIED EGGS
Super-charge your lunch with protein-rich quinoa and combine it with black beans, avocado and fried egg in this nutritious veggie dish for two
Provided by Sara Buenfeld
Categories Breakfast, Brunch, Dinner, Lunch, Supper
Time 30m
Number Of Ingredients 12
Steps:
- Put the quinoa in a small pan with 250ml water and bring to the boil. Reduce the heat to low, cover and gently simmer for 15-20 mins, stirring occasionally until most of the water has been absorbed and the grains have doubled in size (if there's any water left in the pan, drain well).
- Tip into a bowl and stir through the beans, spices, lime zest and juice and vinegar. Stir well, then add the tomatoes, avocado, coriander and onion, and spoon onto plates.
- Heat a drop of oil in a non-stick frying pan and fry the eggs until the whites are set with a crispy edge and the yolk is runny. Serve the quinoa topped with the eggs.
Nutrition Facts : Calories 468 calories, Fat 21 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 37 grams carbohydrates, Sugar 6 grams sugar, Fiber 15 grams fiber, Protein 25 grams protein, Sodium 1 milligram of sodium
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