Wednesday, August 10, 2016
Healthy Recipe: “Fried Rice” Quinoa
Recently I've been trying to find quick and easy recipes that are also healthy and low on empty carbs and high in vegetables. I've seen various recipes online about making “fried rice” using quinoa which is a very healthy carb and contains a good amount of protein! Below is my recipe and I really encourage you to try it out! It takes less than 30 minutes and is very healthy!
Fried Rice Quinoa- 30 minutes, serves two or three as a side
½ cup quinoa
1 c water
1 c carrots
1 c broccoli
¼ c onion
1 tsp garlic
½ tsp vegetable oil
½ c peas
Up to another cup of fresh frozen vegetables such as mushrooms, peppers, etc.
Optional: eggs, meat (like chicken), other sauces like teriyaki or oyster sauce
First, start with the quinoa. Rinse the ½ c quinoa and add to a pot with 1 c water and a pinch of salt. Bring to a boil on medium high heat and then to low for a simmer. Cover with a lid and set aside.
Next, chop up fresh vegetables and onion. Add ½ tsp of oil to a pan on medium heat and add chopped onion. Sautée onion until light brown. Add fresh vegetables to pan and brown lightly. Then add water (about 1.5 c) and a lid to steam vegetables until tender. When tender remove lid and add frozen vegetables and garlic, some salt and pepper, and a pinch of sugar.
When all your vegetables are tender and warm and the water has evaporated from the pan, and the quinoa is cooked and all water absorbed, add quinoa to vegetables.
Next, season this mixture to your preferences. Soy sauce (low sodium is preferred) is a must, but add whatever sauces you like for fried rice such as teriyaki and oyster sauce. I don’t like to add much, just about a tablespoon or two.
At this point you should add some other type of protein to create a filling meal. I like to top mine with a fried egg. Chicken or crispy tofu would also be a great choice!
I hope you try out this recipe! It's become a regular lunch for me because of the healthy carbs and fats and the plentiful vegetables!
Estimated nutrition and calories for 1/3 with an egg (how I eat it):
Calories: 220 protein: 12g fiber: 5g carbs: 26g