Active time: 15 minutes Total time: 30 minutes
Fuel up with whole grains, veggies and protein, and you are off to a great start to the day. This quinoa bowl is easy to prepare the night before — just cook the quinoa and cut the veggies, then you can warm the grain and scramble the egg whites before serving.
This breakfast starts your day off on the right foot by helping you get in a serving of vegetables, a decent dose of protein and enough fiber to keep you full all morning.
Quinoa and Egg White Bowl With Veggies Ingredients Directions To cook the quinoa, bring 1 1/2 cups water to a boil in a small saucepan, then add the quinoa. Bring to a boil, reduce the heat to low and cover. Cook for 15 minutes, until the water is absorbed and the quinoa is tender. Keep warm. (Note: The quinoa can be cooked up to four days ahead of time and stored in the refrigerator. Reheat on the stove or in the microwave before assembling bowls.) In a cup, whisk the olive oil, balsamic vinegar and maple syrup, reserve. Prep the vegetables, keeping them separate, reserve. Place about 3/4 cup quinoa in each of four bowls, then arrange 1/4 cup zucchini, 1/2 cup peas and 1/2 cup spinach on top of each bowl. Drizzle with about a tablespoon of the olive oil mixture. Whisk the egg whites, egg and Parmesan cheese in a small bowl. Place a small nonstick saute pan over medium heat and spritz with olive oil spray. Add the egg whites and use a rubber spatula to turn and stir the eggs until they are cooked through. Divide the egg mixture between the four bowls, about 1/3 cup per bowl, and serve. Serves: 4 | Serving Size: 1 bowl Nutrition (per serving): Calories: 301; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 49mg; Sodium: 163mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 5g; Protein: 15g
