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Protein-rich Breakfast #10: Part of the protein-rich breakfast dozen

Ingredients:

  • 1 cup quinoa (12.14 g protein; $7.99/lb)
  • 1 tsp cinnamon,
  • ¼ cup blueberries (1/2 gram protein; 4.99/cup)
  • 7 walnuts (4 grams protein; 6.99/lb).

How to: Measure out 1/2 cup of quinoa and rinse it through a fine mesh strainer – or a colander lined with a round paper coffee filter. Place the rinsed quinoa in a saucepan with 1 cup of water and a pinch of salt. Bring to a boil, reduce heat, cover and simmer for 20 minutes until water is absorbed and you see the spirals coming from the quinoa grains. Scoop out one cup of quinoa, sprinkle with teaspoon of cinnamon, 1/4 cup of blueberries and walnuts.

12.14 grams of protein; total cost $19.97 (you should have quinoa and other ingredients left over for future meals).

Note: Quinoa is a high protein grain indigenous to Bolivia. This grain is low in sodium and cholesterol, and is a good source of micronutrients, especially magnesium manganese and phosphorus. To read more nutritional data on quinoa see:  http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2#ixzz2GYzaPgWA

 

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