Quinoa Egg Veggie Stir Fry for One Recipe

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Ingredients:

Serving

1 egg
2 egg whites
1/2 cup vegetables (chopped , pick and choose your favorites from broccoli, red or orange bell peppers , tomatoes and aspa)
1 cup spinach leaves
1/4 cup low-fat cheese (low fat shredded )
1/2 cup quinoa (cooked )
1/4 cup edamame (optional, can buy frozen) (optional)

Directions:

Boil water and add quinoa (see directions on package for exact amounts of each) and cook for about 15 minutes on low/medium with the lid on or until the quinoa has absorbed all the water.
Crack the egg and egg white into bowl, mix and add a little water.
Heat pan around medium and grease with “Pam” spray or olive oil and add minced garlic.
Put in spinach leaves and heat until almost “wilted”. Add the frozen soy peas and after a few minutes add the chopped vegetables and heat until they become tender and soften up.
Add the beaten eggs, cooked quinoa and cheese and mix together until egg is fully cooked.
Top with salsa, fresh sliced tomatoes or organic ketchup.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	411.45 Kcal (1723 kJ)
Calories from fat	147.9 Kcal
		% Daily Value*
Total Fat	16.43g	25%
Cholesterol	196.08mg	65%
Sodium	539.82mg	22%
Potassium	893.8mg	19%
Total Carbs	41.9g	14%
Sugars	5.19g	21%
Dietary Fiber	8.11g	32%
Protein	25.93g	52%
Vitamin C	20.2mg	34%
Iron	3.9mg	22%
Calcium	193.1mg	19%

Amount Per 100 g
Calories	100.16 Kcal (419 kJ)
Calories from fat	36 Kcal
		% Daily Value*
Total Fat	4g	25%
Cholesterol	47.73mg	65%
Sodium	131.41mg	22%
Potassium	217.57mg	19%
Total Carbs	10.2g	14%
Sugars	1.26g	21%
Dietary Fiber	1.97g	32%
Protein	6.31g	52%
Vitamin C	4.9mg	34%
Iron	0.9mg	22%
Calcium	47mg	19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

8.8

Points
10

PointsPlus

Good Points

saturated fat free,
low sodium

Bad Points

High in Sodium

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