Chicken Quinoa Fried Rice

Chicken Quinoa Fried Rice

2 Reviews
From the EatingWell Kitchen

Regular fried rice gets a protein boost when rice is swapped for quinoa in this healthy dinner recipe. Feel free to use any vegetables you have on hand-broccoli, green beans and mushrooms are all good options. Serve with hot sauce if desired.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 teaspoon peanut oil plus 2 tablespoons, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons minced garlic
  • 1 pound boneless, skinless chicken thighs, trimmed and cut into ½-inch pieces
  • ½ cup diced red bell pepper
  • ½ cup diced carrot
  • ½ cup peas, fresh or frozen (thawed)
  • 2 cups cold cooked quinoa
  • 3 tablespoons reduced-sodium tamari or soy sauce
  • 1 teaspoon toasted (dark) sesame oil (optional)

Preparation

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  • Ready In

  1. Heat 1 teaspoon oil in a large flat-bottom carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.
  2. Add 1 tablespoon oil to the pan along with scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper, carrot and peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
  3. Add the remaining 1 tablespoon oil to the pan; add quinoa and stir until hot, 1 to 2 minutes. As you stir, pull the quinoa from the bottom to the top so it all gets coated with oil and evenly cooked.
  4. Return the chicken, vegetables and eggs to the pan. Add tamari (or soy sauce) and stir until well combined. Serve drizzled with sesame oil (if using).
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: 1¼ cups each
  • Per serving: 425 calories; 20 g fat(5 g sat); 5 g fiber; 27 g carbohydrates; 31 g protein; 87 mcg folate; 169 mg cholesterol; 4 g sugars; 0 g added sugars; 3,699 IU vitamin A; 35 mg vitamin C; 61 mg calcium; 4 mg iron; 645 mg sodium; 523 mg potassium
  • Nutrition Bonus: Vitamin A (74% daily value), Vitamin C (58% dv), Folate (22% dv), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean protein, 1½ fat, ½ medium-fat protein, 1½ starch, 1½ vegetable

Reviews 2

July 19, 2017
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By: Anna
This was surprisingly fantastic. The kids loved it which sways my ratings big time. I didn't have chicken on me so I swapped out tofu. The basic taste was very authentic so you could add and change out any of the veggies. I will definitely make this again. I was very pleased
March 05, 2017
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By: Crysten Scarpinato
This was a hit even my kids loved it!!! I used gluten free soy sauce since I had it on hand and a teaspoon of oyster sauce. I had TONS of leftiver bbq chicken that needed life. Didn't have scallions but I sauteed some shallots instead and added one slice of chopped bacon with some broccoli and I roasted my red peppers first. Also I didn't have any peas, so I subbed edamame. I topped mine with siracha. This is going to be a weekly meal I think!