RECIPES

California Avocado, Egg and Bulgur Breakfast Bowl

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Total Time:

20min

Cook Time:

15min

Prep Time:

5min

Nutritional Highlights (per serving)

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250
Calories
12 g
Total Fat
9 g
Dietary Fiber
11 g
Protein
27 g
Total Carbs
 California Avocado, Egg and Bulgur Breakfast Bowl

Fiber (32% DV) from the avocado and bulgur along with protein (22% DV) from the egg ensure this hearty breakfast bowl will keep you fueled throughout the day. Bulgur is a quick-cooking whole grain that you can batch cook ahead of time by boiling for 12-15 minutes and then draining off the excess liquid. Scramble, hard-boil, poach or fry the egg depending on your preference and serve with sriracha or hot sauce to spice things up.

Ingredients

Serves: 1
1/2  cup  cooked bulgur, (made from about 3 tablespoons dry bulgur)
  egg
  cherry tomatoes, (or grape tomatoes), quartered
1/3    ripe, Fresh California Avocado, peeled, seeded and sliced
1/2    lime, juiced
1/8  tsp.  smoked paprika
1/8  tsp.  sea salt, or to taste
1/8  tsp.  pepper, or to taste
Tbsp.  parsley, or cilantro, chopped
    sriracha, or other hot sauce for topping (optional)

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Cook bulgur according to package directions.
  2. Heat a small non-stick skillet over low heat and fry egg to desired doneness.
  3. Or, boil water and boil or poach egg.
  4. Assemble breakfast bowl with cooked bulgur, cherry tomatoes and sliced avocado. Squeeze lime juice on avocado slices and top with egg.
  5. Sprinkle assembled breakfast bowl with smoked paprika and add salt and pepper to taste. Garnish with chopped parsley or cilantro and serve with sriracha or other hot sauce if desired.

 

Serving Suggestion: Cook your egg the way you like it, scrambled, hard-boiled, poached or fried.

Beverage Pairing: Cup of coffee or green tea.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 250
Total Fat 12 g
Trans Fat 0 g
Saturated Fat 2.5 g
Unsaturated Fat 6 g
Polyunsaturated Fat 2 mg
Dietary Fiber 9 g
Protein 11 g
Total Carbs 27 g
Cholesterol 185 mg
Sodium 450 mg
Potassium 619 mg
Total Sugar 3 g

Vitamin A 142 mcg; Vitamin C 27 mg; Calcium 62 mg; Iron 3 mg; Vitamin D 1 mcg; Folate 95 mcg; Omega 3 Fatty Acid 0.12 g

% Daily Value*: Vitamin A 15%; Vitamin C 30%; Calcium 4%; Iron 15%; Vitamin D 6%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Katie Ferraro

Katie Ferraro, MPH, RDN, CDE is a Registered Dietitian and diabetes educator specializing in child and family nutrition. She is a media spokesperson and an assistant clinical professor of nutrition at the University of San Diego and the University of California, San Francisco. Katie is the author of a number of nutrition books, the mom of seven small children, and a firm believer that good food fuels strong families!

Katie is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization..

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