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.
1 large egg, at room temperature
1 1/2 teaspoons olive oil, divided
1/2 teaspoon minced garlic
1 cup lacinato kale, roughly chopped
1/2 cup cooked quinoa
1/3 cup halved cherry tomatoes
1/4 ripe avocado
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
Added sugars 0g
Calcium 17% DV
Potassium 17% DV
How to Make It
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.
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.
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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