WASHINGTON (WUSA) -- You want to start your day off right with a heart-healthy breakfast. Eating breakfast, especially one that includes whole grains, reduces your risk for heart attack.
Friday morning, Rajiv Jaggi, Senior Manager for the Culinary Development at the Health Care Brand Management, showed us how to make a healthy breakfast with Quinoa. See his demonstration in the video.
Here's the recipe for 30 mini muffins:
- 3 cups cooked quinoa (about 1 cup uncooked)
- 4 eggs
- 1 teaspoon minced garlic
- 1 cup shredded zucchini
- 1 cup shredded sharp cheddar cheese
- 1/2 cup small diced ham
- 2 tablespoons chopped thyme
- 1/4 cup basil chiffonade
- 2 tablespoons grated parmesan cheese
- 1/4 cup green onions, sliced
- 1/4 teaspoon
- 1/4 teaspoon pepper
*Note: to make recipe leaner, substitute turkey bacon or diced turkey for the ham; edamame can be substituted to make it vegetarian
- Rinse quinoa very well in a fine mesh strainer under cold running water.
- Meanwhile 2 cup water or stock to a boil in a saucepan then add rinsed quinoa, place a lid on top, and cook until water is absorbed and quinoa is tender, about 15 minutes.
- Remove lid and let cool quickly.
- Preheat oven to 350 degrees. Add all ingredients to a large bowl and mix to combine.
- Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.
- Bake for 15-20 minutes, or until the edges of the cups are golden brown.
- Let cool for at least 5 minutes then run a sharp knife around outside of the muffins to pop out with a spoon. Unbaked muffins won't come out of the pan.
Nutritional information (serving size of 3 mini muffins):
Total Fat - 7.3g
Saturated Fat - 3.4g
Cholesterol - 90mg
Sodium - 319mg
Carbohydrates - 12.4g
Protein - 12.4g