Fried Egg and Avocado Breakfast Bowls

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To make this gorgeous breakfast bowl an any-morning actuality, we cook dinner our complete grains upfront and retailer them in particular person parts in our fridge or freezer. Defrost what you want and the remainder of this meal comes collectively shortly. The crispy garlic provides texture and a lot taste, whereas the leftover garlic oil is used to cook dinner the eggs. To chop down on oil (and energy), cook dinner the eggs utilizing a combo fry-baste technique which makes use of just one tablespoon of oil and sizzling water (sizzling water is important to keep away from splatter) to softly cook dinner the eggs till the whites are simply set and the yolks are nonetheless runny.

Including Greek yogurt bumps the protein content material as much as greater than 20g, making this a satisfying, balanced breakfast that retains you full.

Lively time: 25 minutes Complete time: 25 minutes

Elements

5 giant garlic cloves, thinly sliced 2 tbsp olive oil ½ tsp kosher salt ¼ tsp black pepper 1 cup (170g) heat or room temperature cooked complete grains, comparable to quinoa, farro or brown rice 1 small avocado, thinly sliced 2 giant eggs 2 cups (48g) combined recent herbs, comparable to mint, basil, cilantro and dill 1 tbsp recent lemon juice, plus lemon wedges for serving ⅔ cup Low fats Greek yogurt, divided Crushed crimson pepper, non-obligatory, for garnish

Instructions

In a chilly, medium-sized skillet, add the garlic and a pair of tablespoons of the olive oil. Prepare dinner over reasonable warmth, swirling the pan often, till the garlic begins to brown, 3–5 minutes. Utilizing a fork, switch the garlic chips to a paper towel-lined plate to empty. Pour out all however 1 tablespoon of the garlic oil from the skillet.

Divide the grains between two shallow bowls. Prime every bowl with 1/2 sliced avocado.

Within the skillet, warmth the reserved garlic oil. Crack the eggs into the skillet, spacing no less than 1 inch (2.54cm) aside, and cook dinner over reasonable warmth till the whites start to set. Add 1/3 cup of sizzling water to the skillet. Prepare dinner, basting the eggs with water, till the whites are simply set and the yolks are nonetheless runny, about 2 minutes. Switch one egg to every bowl. Season with salt and pepper.

In a small bowl, toss the herbs with the lemon juice. Season with salt and pepper. Divide the herb salad between the grain bowls.

End every bowl with ⅓ cup Greek yogurt, and sprinkle the garlic chips excessive. Garnish with crushed crimson pepper if desired. Serve instantly, passing lemon wedges on the desk.

Serves: 2 | Serving Dimension: 1 bowl

Diet (per serving): Energy: 430; Complete Fats: 26g; Saturated Fats: 5g; Monounsaturated Fats: 15g; Polyunsaturated Fats: 4g; Ldl cholesterol: 212mg; Sodium: 689mg; Carbohydrate: 32g; Dietary Fiber: 8g; Sugar: 4g; Protein: 21g