CookingLight diet CookingLight diet
Active Time
5 Mins
Total Time
15 Mins
Serves 1 (serving size: 2 cups)

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.

How to Make It

Step 1

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.

Step 2

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.

Step 3

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.

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