Rating: 5 stars
6 Ratings
  • 5 star values: 5
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Source: EatingWell.com, October 2016

Gallery

Recipe Summary test

total:
35 mins
Servings:
4
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

    Advertisement
  • 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.

Nutrition Facts

1 1/4 cups each
425 calories; protein 31.3g; carbohydrates 27.4g; dietary fiber 4.7g; sugars 3.7g; fat 20.5g; saturated fat 4.6g; cholesterol 168.5mg; vitamin a iu 3698.7IU; vitamin c 34.6mg; folate 87.2mcg; calcium 61mg; iron 4mg; magnesium 93mg; potassium 523.1mg; sodium 644.8mg; thiamin 0.2mg.

3 lean protein, 1 1/2 fat, 1/2 medium-fat protein, 1 1/2 starch, 1 1/2 vegetable

Advertisement