Quinoa Stir-Fry with Vegetables and Chicken (keen-what??)

Here’s a recipe I’ve been wanting to make for a while. The boyfriend has decided he doesn’t like quinoa, so it’s been sitting in the binder. I pulled it from Self magazine, not sure what issue.  This was very good. Surprisingly good! I had to stop myself from eating more. I mostly followed the recipe but did make a few changes. I used 1 chicken breast and stir-fried it before adding in the vegetables. I also added a bit of chicken broth to the veggie mixture to cook it in, using less oil. Chicken broth was also used to cook the quinoa. I didn’t add any salt to either the quinoa or the stir-fry, choosing to add a bit more low-sodium soy sauce at the end.  I added the egg, following the directions, but don’t feel it really added anything to the dish. It can easily be omitted.

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  (I used white 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 (I used chicken broth to add more flavor) 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