Quinoa Stir-Fry With Vegetables and Chicken

HealthyChanges2010

http://www.self.com/fooddiet/recipes/2010/02/quinoa-stir-fry-with-vegetables-and-chicken


Quinoa Stir-Fry With Vegetables and Chicken

This speedy, savory meal pairs well with a workout. Quinoa is an unexpected source of energizing iron and amino acids, protein's building blocks, to nourish newly toned muscles. Body bonus: Potassium in the grain can help beat bloat.


Serves 4

INGREDIENTS
3/4 cup quinoa, rinsed
1/2 teaspoon salt, divided
1 tablespoon vegetable oil
1 small carrot, thinly sliced
1 medium red bell pepper, cored, seeded and chopped
2 teaspoons grated ginger
1 clove garlic, sliced
1 small red chile, chopped (optional)
2 cups snow peas, trimmed
1/4 teaspoon black pepper
1 egg, beaten
4 oz grilled chicken breast, chopped
2 scallions, chopped
1/2 cup cilantro
1 tablespoon soy sauce

PREPARATION
Place quinoa in a small saucepan with 3/4 cup water and 1/4 tsp salt. Bring to a boil, then reduce heat to low.
Cover and cook, undisturbed, until quinoa absorbs water, about 15 minutes.
Remove from heat, fluff with a fork and leave uncovered.
Heat oil in a large skillet over medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute. Add bell pepper, ginger, garlic and chile, if desired; cook, stirring frequently, about 2 minutes. Add peas, sprinkle with remaining 1/4 tsp salt and pepper and cook, stirring frequently, 1 minute.

Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes. Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more.

Divide stir-fry among 4 bowls; serve warm.

The skinny 254 calories per serving, 7.8 g fat (1.1 g saturated), 30 g carbs, 4 g fiber, 17 g protein

jillybeanruns

Mmm.

What's the sodium on this? I'm thinking it's probably high - salt and soy sauce

amycal

I just printed this recipe out. I might make it without chicken so my daughter will eat it (she's vegetarian)

Mande_G

Bump!

HealthyChanges2010

Mmm.

What's the sodium on this? I'm thinking it's probably high - salt and soy sauce

solution? drop the salt and use low sodium soy sauce. 4 servings would be 1/4 t. soy sauce

I never add salt to my recipes even if it's listed as an ingredient someone else might add Mrs. Dash to substitute. You could even leave out the soy sauce completely if you'd like.

mlh612

bump...sounds yummy!!!

robin52077

yes! Love quinoa, always have some handy but running out of ideas. Thanks!

lisamt83

Bump!

What does bump mean??

And what is quinoa?? I have never heard of it!!

Mindful_Trent

Mmm.

What's the sodium on this? I'm thinking it's probably high - salt and soy sauce

solution? drop the salt and use low sodium soy sauce. 4 servings would be 1/4 t. soy sauce

I never add salt to my recipes even if it's listed as an ingredient someone else might add Mrs. Dash to substitute. You could even leave out the soy sauce completely if you'd like.

I was going to recommend this, but you beat me to it! I never add salt to anything anymore.

To the OP - thanks for the recipe. I just had quinoa & chicken last night - always looking for new recipes.

skeetpea

Mmm.

What's the sodium on this? I'm thinking it's probably high - salt and soy sauce

soy sauce has 902 mg (give or take) per tablespoon and the recipe calls for 1/2 teaspoon of regular salt which is 1180 mg (give or take). Dividing that into 4 servings would be about 520 mg of sodium per serving. And that doesn't include any of the sodium that may come naturally in the other ingredients depending on what is purchased.

I'm watching my sodium so this is way too much for me but otherwise this sounds like a great recipe!

Mindful_Trent

Bump!

What does bump mean??

And what is quinoa?? I have never heard of it!!

People post "bump" to bump a thread up to the top or mark it on their "recent topics" page to come back to later.

Quinoa is the edible seed of a grain-like crop - it's often used as a pasta or rice substitutite. It's very good! It's high in protein compared to most grains and pastas.

elainegsd

Mmmmmm! Bump!

orange_avocado

Looks good! My BF and I always make stir-fry with rice, but I'll have to give quinoa a try - it's my new favorite food.

Tip- You can make quinoa in a rice cooker to save yourself some hassle. Tastes just as good and you don't have to worry about it burning on the stove. 1 part water, 1 part Quinoa and run the rice cooker as usual. Plus you can omit the salt and save yourself some sodium.

lisamt83

Bump!

What does bump mean??

And what is quinoa?? I have never heard of it!!

People post "bump" to bump a thread up to the top or mark it on their "recent topics" page to come back to later.

Quinoa is the edible seed of a grain-like crop - it's often used as a pasta or rice substitutite. It's very good! It's high in protein compared to most grains and pastas.

Ok!! Thanks!

Fit2_T

Thanks for this. I can't wait to try it. I just bought quinoa and didn't know what to do with it! This sounds yummy!

jillybeanruns

Mmm.

What's the sodium on this? I'm thinking it's probably high - salt and soy sauce

solution? drop the salt and use low sodium soy sauce. 4 servings would be 1/4 t. soy sauce

I never add salt to my recipes even if it's listed as an ingredient someone else might add Mrs. Dash to substitute. You could even leave out the soy sauce completely if you'd like.

I don't either, but when someone posts a recipe, I'm never sure if it can be eliminated right off the bat. But it's Monday and I didn't even look to see what it was used for

shanolap

Bumpppppppp-diggity!!

Mindful_Trent

Mmm.

What's the sodium on this? I'm thinking it's probably high - salt and soy sauce

solution? drop the salt and use low sodium soy sauce. 4 servings would be 1/4 t. soy sauce

I never add salt to my recipes even if it's listed as an ingredient someone else might add Mrs. Dash to substitute. You could even leave out the soy sauce completely if you'd like.

I don't either, but when someone posts a recipe, I'm never sure if it can be eliminated right off the bat. But it's Monday and I didn't even look to see what it was used for

I may just have an undeveloped palate...but I've been leaving salt out of pretty much every recipe I've made for months now, including baked goods as well as regular dinner recipes, and I don't notice a difference. It's never made anything taste bad. I know that professional chefs say that salt is needed to bring out other flavors or something like that - but in my experience there's no reason why you HAVE to add salt to anything.

GFPeggy11

Oh, I have everything for this! I've been looking for a recipe for Quinoa! YAY!

Thank you!

tmahfouza

Looks yummy!

meagalayne

Bump - I wonder how this would be with couscous, bulgur or another grain? I'm not a huge quinoa fan but I love everything else in this recipe (minus the salt, as mentioned by others). Any thoughts?

Purplegal

Another tip for lower salt is sub Liquid Aminos for the soy sauce...I do this all the time as I am gluten free and it tastes great!

elainegsd

I made this last night, and it is REALLY good! I swapped in Veri-Teriyaki for the soy sauce, but other than that made it exactly as specified in the recipe. YUMMY! Thanks for posting this!