Erin Rich from the St. Louis Dairy Council shares a protein-rich breakfast recipe for a Chia Quinoa Breakfast Bowl .
1 cup uncooked quinoa
2 cups milk
1 egg white
1 ½ tablespoons brown sugar
¼ teaspoon pure vanilla extract
¼ teaspoon ground cinnamon
1 tablespoon chia seeds
Pair each serving with 8 ounce glass of milk
Bring 2 cups of milk to a full simmer in a small saucepan. Add quinoa, return to a simmer and reduce heat to low. Cover, leaving a tiny crack for steam to escape, and simmer until about two-thirds of the milk has been absorbed, about 15 minutes.
Remove from heat and stir in egg white, brown sugar, vanilla, chia seeds and cinnamon. Return pan to stove, covering again with a tiny crack for steam to escape, and continue to cook on low until almost all the milk has been absorbed, about 5 minutes.
Serve with remaining 8-ounce glass of milk and garnish with coconut flakes and almond slivers if desired.
NUTRITION INFORMATION PER SERVING (recipe makes two 1 Â¾ cup servings)
520 calories; 6 g fat; 1 g saturated fat; 30 g protein; 86 g carbohydrates; 6 g fiber; 650 mg calcium (60% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.