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Home » NW Tennessee Edition » This Month’s American Heart Association Heart Healthy Recipe: Southwestern Quinoa and Egg Breakfast Bowl

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.

–    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

•    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

For upcoming American Heart Association West TN Go Red For Women or West TN Heart Walk event details, contact

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