Breakfasts with Benefits
(^24) COOKING LIGHT
Apple-Quinoa Bowl
with Cinnamon Ricotta
HANDS-ON 1 5 M I N.
TOTAL 15 MIN.
This bowl captures the essence of a
warm slice of apple pie but won’t send
you into midmorning nap mode. Feel
free to swap the ricotta for Greek
yogurt, if desired.
2 tsp. unsalted butter
10 oz. chopped Granny Smith
apples (from 2 medium apples)
(^1) ⁄ 4 tsp. kosher salt
1 cup part-skim ricotta cheese
(^1) ⁄ 4 tsp. ground cinnamon
22 ⁄ 3 cups Perfect Quinoa (recipe at
left)
(^1) ⁄ 4 cup chopped toasted hazelnuts
- Heat butter in a large nonstick skillet
over medium-high. Add apples and salt;
cook, stirring occasionally, until apples
begin to soften, 8 to 10 minutes.
Continue to cook, stirring constantly,
until apples are tender, 1 to 2 more
minutes. Remove skillet from heat. - Stir together ricotta and cinnamon in
a small bowl. - Divide quinoa evenly among 4 bowls.
Top each serving with^1 ⁄ 4 cup ricotta
mixture and^1 ⁄ 2 cup apples. Top evenly
with hazelnuts.
SERVES 4 (serving size: about 1^3 ⁄ 4 cups);
CALORIES 346; FAT 15g (sat 5g, unsat 9g);
PROTEIN 15g; CARB 41g; FIBER 5g; SUGARS 9g
(added sugars 0g); SODIUM 304mg; CALC 20%
DV; POTASSIUM 9% DV
Bacon and Avocado
Quinoa Bowl with
Buttermilk-Chive
Drizzle
HANDS-ON 1 0 M I N.
TOTAL 15 MIN.Cook the bacon ahead and this bowl
comes together in 5 minutes flat. With
15 grams of protein and 5 grams of
fiber, it’s also a great lunch option.8 center-cut bacon slices, chopped(^1) ⁄ 2 cup whole buttermilk
1 Tbsp. plain whole-milk Greek
yogurt
1 Tbsp. chopped fresh chives
(^1) ⁄ 4 tsp. kosher salt
(^1) ⁄ 4 tsp. black pepper
22 ⁄ 3 cups Perfect Quinoa (recipe at
left)
2 cups halved cherry tomatoes
1 ripe avocado, sliced
- Cook bacon in a large nonstick
skillet over medium-high, stirring
occasionally, until crisp, 5 to 6 minutes.
Place bacon on a plate lined with
paper towels to drain. - Whisk together buttermilk, yogurt,
chives, salt, and pepper in a bowl or
glass measuring cup. - Divide quinoa evenly among 4 bowls.
Sprinkle bacon evenly over each
serving; top each bowl with^1 ⁄ 2 cup
tomatoes and one-fourth sliced
avocado. Drizzle with 2^1 ⁄ 2 tablespoons
buttermilk-chive dressing.
SERVES 4 (serving size: about 1^3 ⁄ 4 cups);
CALORIES 316; FAT 13g (sat 3g, unsat 10g);
PROTEIN 15g; CARB 36g; FIBER 5g; SUGARS 5g
(added sugars 0g); SODIUM 489mg; CALC 7%
DV; POTASSIUM 14% DV
Perfect QuinoaHANDS-ON 5 M I N.
TOTAL 27 MIN.Rinsing removes this gluten-free
pseudo-grain’s natural coating, called
saponin, which can make it taste bitter.
(Quinoa is technically a seed.) Although
most boxed quinoa is prerinsed, it
doesn’t hurt to give it an extra rinse at
home. Allowing the quinoa to steam
helps it absorb any remaining traces of
liquid and plump up.1 cup uncooked red quinoa
13 ⁄ 4 cups water(^1) ⁄ 4 tsp. kosher salt
- Place quinoa in a fine wire-mesh
strainer; rinse under running water 1
minute. Drain. Bring quinoa, 1^3 ⁄ 4 cups
water, and salt to a boil in a saucepan
over high. Cover and reduce heat to
medium. Cook until liquid is mostly
absorbed, 12 to 15 minutes. - Remove from heat, and let steam,
covered, 10 minutes. Drain any excess
cooking liquid.
SERVES 4 (serving size: about^2 ⁄ 3 cup); CALORIES
156; FAT 3g (sat 0g, unsat 2g); PROTEIN 6g;
CARB 27g; FIBER 3g; SUGARS 1g (added sugars
0g); SODIUM 122mg; CALC 2% DV; POTASSIUM
5% DV
Quinoa is high in
protein and contains
all nine essential
amino acids. It also
has twice as much
fiber as other grains.