Advertisement

Diabetes Forecast

The Healthy Living Magazine

By the Plate: Quinoa Breakfast Bowl With Blueberries and Walnuts

Quinoa (pronounced keen-wah) is a nice alternative to oatmeal or other hot cereals and cooks up creamy in milk. You can find quinoa, actually a seed, in the whole-grains aisle. It is available in white, red, and black varieties—all are fine for this recipe.

,

Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Quinoa Breakfast Bowl With Blueberries and Walnuts

    Makes: 4 servings
    Serving Size: 2/3 cup
    Calories 270
    Fat 6 g
    Saturated Fat 0.7 g
    Trans Fat 0 g
    Carbohydrate 44 g
    Fiber 4 g
    Sugars 16 g
    Cholesterol 0 mg
    Sodium 55 mg
    Potassium 495 mg
    Protein 11 g
    Phosphorus 340 mg
    Choices: Starch 2, Fruit 0.5, Fat-Free Milk 0.5, Fat 1

    Quinoa Breakfast Bowl With Blueberries and Walnuts

    • Makes: 4 servings
    • Serving Size: 2/3 cup
    • Preparation Time: 5 minutes
    • Cooking Time: 20 minutes

    Ingredients

    1 cup quinoa
    2 cups fat-free milk or unsweetened almond milk
    1 Tbsp. pure maple syrup
    1 cup fresh or frozen (thawed and drained) blueberries
    3 Tbsp. chopped toasted walnuts

    Directions

    1. Rinse the quinoa in a fine sieve under cold running water for 1 minute. In a 2-quart saucepan, heat the milk to gently boiling. Slowly add the rinsed quinoa and bring to boiling. Cover, reduce the heat, and simmer for 15 to 20 minutes, until the quinoa is tender. 
    2. Fold in the maple syrup. Divide the quinoa among individual bowls and top with the blueberries and walnuts.

    Additional Foods in This Meal

    Sausage

    2 oz. cooked lower-fat turkey sausage

    • Per Serving
    • Calories: 90
    • Carbohydrate: 0g
    • Choices: Lean Meat 2

    Yogurt Swirl

    6 oz. fat-free plain yogurt swirled with 2 tsp. no-sugar-added blueberry preserves

    • Per Serving
    • Calories: 90
    • Carbohydrate: 15g
    • Choices: Fat-Free Milk 1
     
    Advertisement

    Recipe Finder

    Show me recipes in:

    Get Free Health Tips

    Register for free recipes, news you can use, and simple health tips – delivered right to your inbox.