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Quinoa Fried Rice

Quinoa Fried "Rice"

  • Author: Caitlin
  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Total Time: 35 minutes
  • Yield: 10 servings 1x
  • Category: Side dish
  • Method: Stir-fried
  • Cuisine: Asian
  • Diet: Low Calorie

Description

Fluffy quinoa tossed with a flavorful blend of veggies and drizzled with soy sauce and sesame oil to create a healthy and delicious substitute to the real thing! This superfood side dish is only 121 calories per serving and chock-full of protein!


Ingredients

Scale
  • 1 C Quinoa
  • 1/2 white onion
  • 2 cloves of garlic
  • 3 green onions
  • 2 C low-sodium chicken broth
  • 1 C mixed frozen peas/carrots
  • 1 Tbsp olive oil
  • 2 eggs
  • 2 Tbsp soy sauce
  • 1 Tbsp sesame oil

Instructions

  1. First, prep the veggies and the quinoa. Place 1 cup of quinoa into a fine-mesh strainer and rinse with cold water for 5 minutes, until the water runs clear. While the quinoa is rinsing, dice up 1/2 of a white onion, mince 2 cloves of garlic, and slice up 3 green onions. Set all of these aside.
  2. Place the rinsed quinoa into a small sauce pot over medium heat with 2 C of low-sodium chicken broth. Bring to a boil then cover and reduce heat to low. Allow quinoa to cook for 15 minutes then remove from heat and let sit for 5 minutes, covered. Fluff with a fork.
    • At this point, you can refrigerate the quinoa overnight and prep your fried rice the next day, or spread the quinoa onto a baking sheet, cover with plastic wrap and place in the freezer for 10-15 minutes. Similar to rice, this helps the quinoa fry better and faster.
  3. When you're ready to move onto the next step, heat a wok pan over medium-high heat. Add in 1 Tbsp of olive oil and your diced onion. Sauté until soft, about 5 minutes.
  4. Next, add in your minced garlic cloves and continue to cook until fragrant, about 1-2 minutes.
  5. Toss in 1 C of mixed frozen peas and carrots. Continue to cook while frequently tossing until soft, about 5 minutes. While the vegetables are sautéing, in a separate pan, scramble and cook 2 eggs and set aside.
  6. Once the vegetables are all cooked through, add your cooked, chilled quinoa to the wok. Allow the quinoa to be fry for about 3 minutes, tossing frequently.
  7. Meanwhile, in a small bowl, whisk together 2 Tbsp of soy sauce and 1 Tbsp of sesame oil. After the quinoa is fried, drizzle the sauce on top and stir together.
  8. Add your scrambled eggs to the wok and toss to fully combine all ingredients.
  9. Drizzle a little more sesame oil or soy sauce on top, if desired, then top with your diced green onions for extra flavor.
  10. Serve immediately and enjoy!! 🙂

Notes

Rinsing the quinoa is very important, as it removes the outer layer called saponin, which tastes soapy and bitter.

You can substitute water or vegetable broth for the chicken broth, if desired.

Leftovers can be reheated in a frying pan or wok over medium-high heat. Simply grease your pan with olive oil, add in leftovers and heat for 5-10 minutes, or until warmed through.

Keywords: quinoa, fried rice, side dish, low calorie substitute, healthy

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