We used quinoa to bump up the fiber and protein in this stir-fry-inspired dish. Rather than making an omelet or stirring in the eggs as you would for fried rice, we cook them in divots right in the veggie-filled quinoa for a fun presentation. Opt for a flat skillet over a wok so you have plenty of room to nestle in the eggs.
A whole-grain-like seed native to South America, quinoa cooks up light and fluffy in about 15 minutes. Keeping shelf-stable packages of the precooked fiber- and protein-packed side on hand is an easy way to speed up weeknight dinner prep. Find them in the grains section of well-stocked grocery stores.
Serving Size: 2 cups fried quinoa & 1 egg
342 calories; fat 20g; cholesterol 186mg; sodium 455mg; carbohydrates 29g; dietary fiber 5g; protein 13g; sugars 4g; niacin equivalents 1mg; saturated fat 4g; vitamin a iu 850IU; potassium 541mg.