Farro and Spinach Breakfast Bowl
Farro and Spinach Breakfast Bowl
Ingredients:
- 4 cups Water
- 2 Large Whole Eggs
- ½ tbsp Extra Virgin Olive Oil
- 1 Shallot diced, (about 50 grams)
- 2 cloves Fresh Garlic diced, (about 10 grams)
- ½ cup Farro (about 80 grams)
- ½ tsp Reduced Sodium Chicken Base
- 1¼ cup Water
- 1 tsp Extra Virgin Olive Oil
- 4 cups Baby Spinach (about 100 grams)
- ½ tsp Black Pepper
- ½ tsp Garlic Powder
- 1 Jalapeno sliced, (about 15 grams)
- ½ Avocado sliced, (about 60 grams)
- ½ tsp Sesame Seeds
- ¼ cup Microgreens optional
Instructions:
- Typically I say have everything diced and sliced before you start cooking. With this recipe, you can do that while your eggs are boiling.
- Start by bringing a small pot with 4 cups of water to a boil. Once the water is boiling gently place your eggs into the water. Then cover with a lid, remove from the heat and allow the eggs to soak in the water for 7 minutes. This will produce a perfectly soft boiled egg. (If you want your egg cooked more you can leave it on the heat to cook for 5-7 minutes which will produce a firmer egg yolk.)
- While your eggs are cooking, slice and dice your veggies. And prepare an ice bath. An ice bath is a medium-sized boil, filled with cold water and ice.
- Once the eggs are cooked immediately move them to the ice bath to stop the cooking.
- Now using the same pot you just cooked your eggs in, place it on medium heat and add your ½ tbsp oil to the pot. Then add your diced shallot and garlic to the pan. Cook for 2-3 minutes just to get them to soften up a little.
- After 2-3 minutes add your farro, chicken base, and 1¼ cups water to the pot. Bring everything to a boil and cook for 15 minutes.
- Once your farro has about 5 minutes left, begin cooking your spinach. Heat a medium saute pan to medium-low heat. Add the 1 tsp oil to the pan, then add your spinach to the pan. Using tongs, toss the spinach in the oil, until the spinach has wilted.
- Season the farro and spinach with pepper, and garlic powder.
- Now it's time to plate! Start by placing your farro in the serving bowl, then top it with your wilted spinach. Now add your slices of avocado. Cut your eggs in half and place them on top of your avocado. (The picture only shows half an egg, however, the recipe and macros include the full egg in each serving.) Finish with your sliced jalapeno and a sprinkle of sesame seeds and microgreens!
Nutrition
How about something a little different for breakfast, like this Farro and Spinach Breakfast Bowl! It’s a great way to fuel your body first thing in the morning, making sure you have the energy you need to get through the first half of your day!
Macro Adjustments:
Below outlines the items in each macro group that are easily adjustable to meet your specific macros.
Fat:
The fat in this recipe comes from egg yolks, avocado, and oil. You can increase the fat by adding more avocado! To reduce the fat you could use less or no avocado. You could also remove the egg yolk only using the egg white.
Carbohydrates:
The carbs in this recipe come from the farro, a very easy ingredient to reduce or increase. When making adjustments to the farro you will also want to adjust the water. Using 2 parts water to every 1 part farro.
Protein:
The egg whites are the main source of protein in this recipe. You could slightly increase the protein by using a bone broth instead of the chicken base. Or you could choose to add more egg whites…but only the whites as the yolks will add more fat.
Meal Prep:
Yes, this recipe is meal prep-able and will last up to 6 days In the fridge.
Freezer Friendly:
No, this recipe is not a good freezer-friendly recipe.
