Thursday, June 11, 2009
Latest Obsession: Egg in a Quinoa Nest
This concoction is the result of my search for easy-to-digest, wheat-, dairy-, soy- and meat-free sources of protein to eat during my cleanse. The best thing about this dish is that it's easy to assemble quickly if you have a batch of cooked quinoa in the fridge. On second thought, the best thing about this dish is its TOTAL DELICIOUSNESS. When I fall in love with a food, I want to eat it all the time, and that's exactly what's been happening with this bowl-o-goodness--I've had to force myself to eat anything else! It's easy to transport sans egg, which makes this concoction a perfect weekday lunch.
For a lighter breakfast or a super-energizing afternoon snack, follow the recipe below. For a heavier meal, increase the amounts of quinoa and black beans and add a second egg. I prefer to use poached or over-easy eggs; the gooeyness really pulls everything together! If you're trying to cut fat and calories, scrambled egg whites make a good substitute.
I've included the nutrition facts below (calculated to the best of my knowledge using product labels and internet sources) to give you an idea of how well-rounded this dish is! Besides being super high in protein and fiber, quinoa is also a great source of B vitamins, iron and zinc.
Ingredients (one serving):
1/2 cup cooked quinoa
1/4 cup black beans, drained
1/4 cup hummus
1/2 cup thawed frozen spinach or steamed fresh spinach
1 egg, poached or over-easy
black and crushed red pepper to taste
additions: roasted corn, chopped avocado and tomato
1. Stir quinoa, spinach, black beans and hummus together in a bowl. Create a nest in the center of the mixture for your egg.
2. Heat water in a small saucepan. When water begins to boil, stir from the center to create a whirlpool. Drop eggg into the whirlpool and allow it to cook for about one and a half minutes.
3. Drop egg into the center and marvel at how cute your breakfast is. Add seasoning to taste. Mix everything together and enjoy!
Calories 364; Fat 16.5 g; Saturated fat 1.5 g; Cholesterol 215 mg (71% RDV); Carbohydrates 45 mg (13.5%); Fiber 10.6 g (41%); Protein 21 g; Vitamin A 21%; Vitamin C 9%; Calcium 17%; Iron 27%