Low Carb Mediterranean Healthy Harvest Bowl Recipe

Name: Low Carb Mediterranean Healthy Harvest Bowl
Prep time: 15M
Cook time: 27 min
Total time: 42 min
Yield: 2
Ingredients: 2 dry quinoa USDA; 0.333 tap water FNDDS; 2 raw egg USDA; 1 olive oil USDA; 1.75 frozen cauliflower, riced Green Giant; 0.25 table salt USDA; 0.5 fresh avocado USDA; 1 sundried tomatoes USDA; 0.125 dried pine nuts, pignolia USDA; 2 basil pesto Rao's Homemade; 1 Hemp Hearts hemp seeds, shelled Manitoba Harvest; 2 chia seeds FNDDS

11.8g
Net Atkins Count ^TM

Prep Time: 15 Minutes
Style:Mediterranean/Greek
Cook Time: 27 Minutes
Phase: Phase 3
Difficulty: Moderate

* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.

15.7g

Protein

29.7g

Fat

8.7g

Fiber

462.1cal

Calories

How to Calculate Atkins Net Carbs

INGREDIENTS

2 Tbsp dry quinoa USDA
0 1/3 cup tap water FNDDS
2 lrg raw egg USDA
1 Tbsp olive oil USDA
1 3/4 cup frozen cauliflower, riced Green Giant
0 1/4 tsp table salt USDA
0 1/2 ea fresh avocado USDA
1 pce sundried tomatoes USDA
0 1/8 cup dried pine nuts, pignolia USDA
2 Tbsp basil pesto Rao's Homemade
1 Tbsp Hemp Hearts hemp seeds, shelled Manitoba Harvest
2 tsp chia seeds FNDDS

DIRECTIONS

Rinse quinoa in a mesh strainer until water runs clear. In a medium skillet with a lid, add water and rinsed quinoa. Place over high heat and bring to a boil. Cover and reduce heat to simmer until water is absorbed, 8-10 minutes. Remove from heat, cover, and allow to steam for another 4 minutes.
While the quinoa is steaming, in a small sauce pot cover eggs with cold water. Place over high heat until boiling. Remove from heat, cover and allow to cook for 7 minutes (to get a jammy yolk). Place directly in a bowl of cold water and set aside until needed.
In the skillet with the quinoa, push the quinoa to the sides and add olive oil. Place over medium heat and add frozen cauliflower rice and salt, mixing with quinoa. Sauté until most liquid is evaporated and cauliflower is beginning to brown, about 7 minutes.
Peel and halve cooked eggs, slice avocado and dice sundried tomato. Toast pine nuts in a dry skillet over medium heat until golden, about 6 minutes, if desired.
To assemble bowls layer half of the cauliflower rice mixture, about ½ cup in each of two bowls. Top each with 1 of the cooked eggs, half of the sliced avocado, 1 tablespoon pesto, 1 tablespoon pine nuts, ½ of a chopped sundried tomato, ½ tablespoon hemp seeds, and 1 teaspoon chia seeds. One bowl as described is one serving.

Cooking Tip

If you have some already cooked quinoa, add about 1/3 cup to the cauliflower rice as it cooks. Quinoa is a grain with significant net carbs, which is why we use just enough in this recipe to create the grainy texture that makes this bowl special. We love the idea of making this recipe your own! Add your favorite grilled meat for a protein boost, some crumbled feta cheese for a briny tang, or try flavoring with chimichurri if pesto isn’t your favorite. No matter what you add, just be sure to keep track of any net carb changes to keep you day on track.