Boosting protein at breakfast can be as easy as adding two scrambled egg whites to a delicious and trendy plant-based bowl. I enjoyed seeing many of my registered dietitian (RD/RDN) friends in Boston last weekend at the Food and Nutrition Conference and Expo (FNCE); all committed to staying abreast of the current scientific research in the field. Please take note: this is what makes registered dietitians your source for credible nutrition information. I hope in the coming weeks to share nuggets of knowledge learned and more yummy ways to integrate that knowledge into your meals and snacks.
- 2 teaspoons olive oil, divided
- 1/3 cup chopped onion
- 1 clove minced garlic
- 3 teaspoons smoked paprika
- 1 cup rinsed tricolor quinoa
- 2 cups vegetable stock
- 1 ripe avocado
- 2 teaspoons lime juice
- pinch of salt
- 8 egg whites
- 1 cup cherry or grape tomatoes, halved
- fresh oregano
- 1. Heat one teaspoon of oil in a saucepan. Add onion and cook over medium -low heat until soft, about 3 minutes.
- 2. Add minced garlic and cook 1 minute more. Add smoked paprika. Stir and cook 1 more minute. Add rinsed quinoa and stir to combine.
- 3. Add vegetable stock and bring to a boil. Reduce heat, cover and simmer 10-15 minutes.
- 4. Sprinkle the cubed avocado with lime juice and a pinch of salt. Mix and gently set aside.
- 5. Place egg whites to a microwave safe bowl, and microwave on high for 1 minute. Stir. Continue to microwave about 30 seconds longer or until egg whites are set.
- 6. In a separate saute pan, heat the remaining 1 teaspoon oil. Add halved tomatoes. Cook over medium heat until tomatoes soften and the skins begin to wrinkle, about 2 minutes.
- 7.Add quinoa and cooked egg whites to sauted tomatoes. Stir to combine. Spoon into serving bowls.
- 8. Top each bowl with cube avocado. Sprinkle with fresh oregano.
|Amount Per Serving||As Served|
|Calories 305kcal Calories from fat 114|
|% Daily Value|
|Total Fat 13g||20%|
|Saturated Fat 2g||10%|
|Dietary Fiber 8g||32%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|