Quinoa Stir-Fry With Vegetables and Chicken

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