Recommended by UHC Cardiac Rehab
Courtesy of heart.org
Quinoa is a good source of protein and fiber, so enjoying this whole grain at breakfast is a nutritious way to start the day.
- 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)
- 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.
Nutrition per serving
- Calories: 244
- Fat: 10.0g
- Cholesterol: 186mg
- Sodium: 154mg
- Carbohydrates: 29g
- Protein: 12g
Makes 4 servings
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