Looking for some protein at breakfast? Nutty, whole-grain quinoa is a tasty, protein-rich food, and scrambling it with eggs provides a satisfying morning meal. The spinach and bell peppers in this recipe add a serving of vegetables and you can pair this with a citrusy fruit like an orange to help absorb the calcium and iron in the spinach.
Quinoa Spinach Scramble
- 1/2 cup (85g) quinoa
- 1 large egg
- 3 large egg whites
- 2 tablespoons shredded Parmesan cheese
- 1 teaspoon dried thyme
- 1/2 large red bell pepper, chopped
- 2 cups (60g) fresh spinach, chopped
- 1 stalk green onion, chopped
In a small pot, bring 3/4 cups water to a boil over high heat. Add the quinoa and return to the boil, then cover and reduce to low. Cook for 15 minutes, then uncover and fluff, all the water should be absorbed. Let cool, uncovered.
In a medium bowl, whisk the egg and egg whites until mixed, then stir in Parmesan cheese and thyme. Stir in the cooled quinoa. Reserve.
Coat a large saute pan with a spritz of olive oil then set over medium-high heat; add the bell pepper, spinach and green onion. Stir for 2 minutes, until the peppers soften. Add the quinoa mixture and stir, reduce the heat to medium. Scrape the pan as you scramble the mixture. Cook until the eggs are done and the mixture looks dry, about 3 minutes.
Serves: 2 | Serving size: 1 1/2 cups
Nutrition (per serving): Calories: 258; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 96mg; Sodium: 230mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 3g; Protein: 18g