Healthy Meat & Poultry Recipes Healthy Chicken Recipes Healthy Chicken Main Dish Recipes Healthy Chicken Leftover Recipes Chicken Quinoa Fried Rice 4.9 (7) 7 Reviews 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 in this quinoa fried rice. Serve with hot sauce, if desired. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Updated on October 1, 2021 Print Rate It Share Share Tweet Pin Email Cook Time: 35 mins Total Time: 35 mins Servings: 4 Yield: 4 servings Nutrition Profile: Dairy-Free Gluten-Free Healthy Aging Healthy Immunity Healthy Pregnancy High-Protein Low-Calorie Jump to Nutrition Facts Ingredients 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 1/2-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) Directions 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 1/2-inch pieces. 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. 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. 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). Tips 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. Rate it Print Nutrition Facts (per serving) 425 Calories 21g Fat 27g Carbs 31g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 425 % Daily Value * Total Carbohydrate 27g 10% Dietary Fiber 5g 17% Total Sugars 4g Protein 31g 63% Total Fat 21g 26% Saturated Fat 5g 23% Cholesterol 169mg 56% Vitamin A 3699IU 74% Vitamin C 35mg 38% Folate 87mcg 22% Sodium 645mg 28% Calcium 61mg 5% Iron 4mg 22% Magnesium 93mg 22% Potassium 523mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved