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This Month’s American Heart Association Heart Healthy Recipe: Southwestern Quinoa and Egg Breakfast Bowl

Southwestern Quinoa and Egg Breakfast Bowl Liven up the breakfast routine with this South­western quinoa bowl. Quinoa contains a hefty amount of protein, making this a great morning option. Add other items to turn this into your own creation-cucumber, radishes, black beans, and more. The eggs can also be cooked however you prefer-over-easy, poached, or even scrambled.

Ingredients:
–    1/4 cup raw quinoa
–    1/2 avocado, pitted and diced
–    2 medium tomatoes, chopped (about 2 cups)
–    1 cup no-salt-added, frozen corn (thawed)
–    1/4 cup chopped green onions
–    1/2 cup cilantro (optional)
–    4 eggs
–    1 /8 teaspoon salt
–    1/4 teaspoon ground black pepper
–    hot sauce (optional)

Nutritional Information:
–    4 servings
–    244 Calories per serving
–    2.3 g Sat. Fat per serving
–    154 mg Sodium per serving

Directions:
•    Cook quinoa according to the package directions. Remove from heat and let sit.
•    Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
•    Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
•    Meanwhile, coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl. Garnish with hot sauce and serve.

Cooking Tip: For a quicker breakfast to put together on a weekday morning, sub­stitute hard-boiled eggs that have been made in advance.

Keep it Healthy: The sodium content of hot sauce varies across the board so make sure to check the ingredient label before buying.

Tip: Cooked quinoa stores well in the freezer. Make a big batch and freeze in Ziploc0 bags. Add a few teaspoons of water and warm in the microwave. Or, let the frozen quinoa defrost in the refrigerator for a day and stir into a cold salad.

Recipe copyright© 2016 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart• Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

For upcoming American Heart Association West TN Go Red For Women or West TN Heart Walk event details, contact christy.futrell@heart.org.

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