Veggie fried quinoa

For vegeterians, and meat-eaters alike, quinoa is a golden grain.
But most people are unsure of how to get the health benefits of quinoa while cooking something yummy.
My main favorite way of incorporating quinoa is as a substitute for rice. And what is the best rice dish on earth? Fried rice!
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For my quinoa fried rice I added baby bok choy, carrots and broccoli.

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You can actually add whatever veggies you like – if you have certain things on hand, or if your toddler has a favorite.

Oh, and make sure that if you include corn you buy organic as its best to avoid GMO corn.

I added some Gardein mandarin veggie chicken. This helped me stick to just making one dish which helped me get dinner together much more quickly.

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Veggie quinoa fried rice
Serves 4
A tasty and easy way to incorporate quinoa into your diet.
Print
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
487 calories
64 g
93 g
19 g
17 g
3 g
226 g
159 g
3 g
0 g
15 g
Nutrition Facts
Serving Size
226g
Servings
4
Amount Per Serving
Calories 487
Calories from Fat 165
% Daily Value *
Total Fat 19g
29%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 10g
Cholesterol 93mg
31%
Sodium 159mg
7%
Total Carbohydrates 64g
21%
Dietary Fiber 9g
35%
Sugars 3g
Protein 17g
Vitamin A
101%
Vitamin C
74%
Calcium
11%
Iron
30%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups cooked quinoa
  2. 2 eggs
  3. 3 tbsp olive oil
  4. 1 medium brown onion (chopped)
  5. 1 cup baby bok chop (bottoms cut off, leaves sliced)
  6. 2 cups broccoli (chopped)
  7. 1 cup carrots (chopped)
  8. 1 tbsp ginger, minced (do not use the powder)
  9. 1/2 tbsp basil, minced
  10. 1 clove garlic
  11. 1 tsp reduced sodium soy sauce
  12. 1/2 tsp toasted sesame oil
  13. Salt and pepper to taste
Instructions
  1. Cook the quinoa according to the package directions.
  2. In a medium saucepan, heat up 2 tbsp of olive oil. Once the skillet is warm, add the onion, garlic and ginger. Once the onion is translucent, add the broccoli and carrots.
  3. Heat up the remaining 1 tbsp of olive oil in a skillet over medium heat. Once the skillet is very hot, break both eggs into the skillet (or, crack them into a cup first to make sure no shell gets in there). The eggs should sizzle. Start stirring right away to break up the eggs. Turn off the heat.
  4. Once the broccoli and carrots are tender, stir in the bok choy. Once the bok choy is tender, stir in the eggs. Follow by seasoning with the soy sauce and toasted sesame oil. Season with salt and pepper.
Notes
  1. MAKE IT EASY OPTIONS
  2. - Buy pre-cooked quinoa. I've seen quinoa pre-cooked in 2 serving-size bowls that you could add straight into this dish.
  3. - For the garlic and ginger, save time with Dorot's frozen ready-to-use herbs and seasonings (http://www.mydorot.com). Fresh flavor, already minced, etc. You could, of course, do this yourself on a weekend when you have time -- but who has time? Note: I've said it before, but really I am not affiliated with Dorot in ANY way -- I just love the product.
  4. PARENT-TO-PARENT TIPS
  5. - Consider adding your child's favorite veggies -- I always add peas, my son's veggie of choice because it always makes him smile.
  6. - If your tot has not tried all these ingredients yet, just exclude some. That lets you make the same dish for everyone in the family.
  7. - Another thing I love about this dish (beyond being healthy, tasty and easy-to-make) is that it is a great dish for young ones to practice the pincher grasp which in turn helps with other stuff like drawing with crayons and writing.
beta
calories
487
fat
19g
protein
17g
carbs
64g
more
Fresh Family Food http://freshfamilyfood.com/

Sonya Quick

Full-time mom, freelance journalist and dancer. Loves cooking, listening to good music and drinking craft beer.

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