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 portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD
EatingWell Magazine, July/August 2021

Gallery

Credit: Jason Donnelly

Recipe Summary test

active:
25 mins
total:
25 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat 2 tablespoons peanut (or canola) oil in a large cast-iron or nonstick skillet over medium-high heat. Add scallions, garlic and ginger. Cook, stirring, for 20 seconds. Add green beans, squash and zucchini. Cook, stirring, until the vegetables are tender, about 2 minutes. Add quinoa, the remaining 1 tablespoon peanut (or canola) oil and oyster sauce. Cook, stirring, until the quinoa is hot, 2 to 3 minutes.

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  • Make 4 indentations in the quinoa mixture and crack an egg into each one. Cover the pan and cook until the egg whites are just barely set, about 3 minutes. Serve drizzled with sesame oil and sprinkled with more scallions, if desired.

Tip

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.

Nutrition Facts

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.
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