Recipes

Low Carb Mediterranean Healthy Harvest Bowl Recipe

Atkins Low Carb Mediterranean Healthy Harvest Bowl
11.8g
Net Carbs
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

calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)

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INGREDIENTS

  • 2 Tbsp dry quinoa
  • 0 1/3 cup tap water
  • 2 lrg raw egg
  • 1 Tbsp olive oil
  • 1 3/4 cup frozen cauliflower, riced
  • 0 1/4 tsp table salt
  • 0 1/2 ea fresh avocado
  • 1 pce sundried tomatoes
  • 0 1/8 cup dried pine nuts, pignolia
  • 2 Tbsp basil pesto
  • 1 Tbsp Hemp Hearts hemp seeds, shelled
  • 2 tsp chia seeds

DIRECTIONS

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

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