Quinoa Stir-Fry with Vegetables and Chicken |
|
 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
|
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. 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 ounces grilled chicken breast, chopped |
2 scallions, chopped |
1/2 cup cilantro |
1 tablespoon soy sauce |
Directions:
1. Place quinoa in a small saucepan with 3/4 cup water and 1/4 teaspoon 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 teaspoon 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.
2. Per serving: 254 calories, 7.8 g fat (1.1 g saturated), 30 g carbohydrates, 4 g fiber, 17 g protein Nutritional analysis provided by Self
|
|