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.

This Story Originally Appeared On cookinglight.com


Credit: Greg DuPree

Recipe Summary test

5 mins
15 mins
Serves 1 (serving size: 2 cups)


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

366 calories; fat 21g; saturated fat 4g; protein 14g; carbohydrates 33g; fiber 8g; sugars 3g; sodium 592mg.