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.
Provided by Kerri Conan
Categories Chicken Egg Ginger Soy Stir-Fry Kid-Friendly Dinner Quinoa Bell Pepper Carrot Healthy Cilantro Simmer Boil Green Onion/Scallion Self Sugar Conscious Dairy Free Peanut Free Tree Nut Free No Sugar Added Kosher Small Plates
Yield Makes 4 servings
Number Of Ingredients 15
Steps:
- 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.
QUINOA VEGETABLE STIR-FRY
A healthy stir-fry filled with vegetables and a flavorful Asian-inspired garlic sauce. Plus simple to adapt with your own favorite veggies!
Provided by Kaitlin - The Garden Grazer
Categories Main Dish
Time 30m
Number Of Ingredients 13
Steps:
- Cook the quinoa: place 1 cup quinoa (rinsed and drained) in a small saucepan with 1 1/2 cups water or vegetable broth. Bring to a light boil over medium-high heat. Then reduce heat to medium-low, cover, and simmer for 15-20 minutes.
- Meanwhile, thinly slice onion and bell pepper. Slice mushrooms. Cut asparagus into 1-2" pieces (woody ends removed).
- Add sesame oil* to a wok (or large skillet) over medium-high heat. When hot, carefully add onions. Cook onions for 3-4 minutes.
- Add bell pepper, mushrooms, asparagus, and peas. Stir and sauté for 6-7 minutes, stirring occasionally until crisp-tender.
- While vegetables are cooking, make the stir-fry sauce: Mince garlic and add all sauce ingredients to a small bowl and whisk to combine.
- Reduce heat to medium-low. Whisk the stir-fry sauce again, then add to pan. Stir well to thoroughly combine. Sauté for 2-3 minutes, stirring often, until sauce thickens.
- Assemble bowls with cooked quinoa and saucy stir-fry veggies. Serve with sesame seeds and/or more tamari if desired.
Nutrition Facts : Calories 210 kcal, Carbohydrate 35 g, Protein 10 g, Fat 4 g, SaturatedFat 1 g, Fiber 6 g, Sugar 5 g, UnsaturatedFat 3 g, ServingSize 1 serving
STIR FRY OF QUINOA AND VEGETABLES
Steps:
- Heat the olive oil in a large skillet. Add the carrot, bell peppers, and celery and saute for 5 minutes or until tender but still crisp. Stir in the garlic, black beans and quinoa and cook until for a few minutes or until heated up. Season to taste with salt and pepper. Remove skillet from the heat and stir in pecans and mint.
QUINOA WITH STIR-FRIED WINTER VEG
Quinoa is protein-rich, low-fat, gluten-free and makes a nutritious change from rice or pasta
Provided by Mary Cadogan
Categories Dinner, Main course
Time 30m
Number Of Ingredients 10
Steps:
- Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a wok or large pan, then add the garlic and quickly fry for 1 min. Throw in the carrots, leeks and broccoli, then stir-fry for 2 mins until everything is glistening.
- Add the sundried tomatoes, mix together the stock and tomato purée, then add to the pan. Cover, then cook for 3 mins. Drain the quinoa, then toss in the remaining oil and the lemon juice. Divide between warm plates and spoon the vegetables on top.
Nutrition Facts : Calories 414 calories, Fat 22 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 42 grams carbohydrates, Sugar 14 grams sugar, Fiber 9 grams fiber, Protein 15 grams protein, Sodium 1.03 milligram of sodium
PINEAPPLE-CASHEW-QUINOA STIR-FRY
A recipe from Veganomicon: The Ultimate Vegan Cookbook. They suggest making the quinoa aspect a day or two in advance, store it in the fridge, and you'll be able to put this stir-fry in a snap for an easy weeknight dinner. For a truly gorgeous dish, use a half and half blend of the white quinoa and the heirloom variety Red Inca. Have ALL of your ingredients chopped before starting the stir-fry aspect. You may substitute frozen peas for the edamame. Posted for ZWT4.
Provided by WiGal
Categories Grains
Time 40m
Yield 4 serving(s)
Number Of Ingredients 19
Steps:
- PREPARE THE QUINOA FIRST: Combine the quinoa, juice, water, and soy sauce in a medium-sized pot.
- Cover, place over high heat,and bring to a boil.
- Stir a few times, lower the heat to medium-low, cover, and cook for 12 to 14 minutes, until all the liquid has been absorbed and the quinoa appears plumped and slightly translucent.
- Uncover, fluff, and let cool.
- For best results,place the quinoa in an airtight container and refrigerate overnight.
- If you're in a hurry, chill the covered quinoa for at least an hour.
- When ready to use, break up any chunks of the cold quinoa with a fork.
- PREPARE THE STIR-FRY; Use the largest nonstick skillet you have (at least 11 inches in diameter) or a wok.
- Have ALL of your ingredients chopped and easily within reach.
- Place the cashews in the dry pan and heat over low heat, stirring them, until lightly toasted, about 4 minutes.
- Remove the cashews from the pan, raise the heat to medium, and add the peanut oil, scallions, and garlic.
- When the garlic starts to sizzle, add the sliced chile pepper and ginger.
- Stir-fry for about 2 minutes, then add the red bell pepper and edamame.
- Stir-fry for about 3 minutes, until the bell pepper is softened and edamame is bright green.
- Add the basil and mint, and stir for another minute before adding the pineapple and quinoa.
- In a measuring cup, combine the soy sauce, vegetable stock, and mirin.
- Pour over the quinoa mixture.
- Stir to incorporate completely and coat the quinoa.
- Continue to stir-fry for 10 to 14 minutes, until the quinoa is very hot (it helps to use two spoons/ spatulas to scoop the quinoa around).
- Serve with lime wedges and additional soy sauce, to season individual servings to taste.
Nutrition Facts : Calories 608.3, Fat 31, SaturatedFat 4.9, Sodium 827.6, Carbohydrate 68, Fiber 8.8, Sugar 17.2, Protein 21.8
QUINOA STIR-FRY WITH VEGETABLES AND CHICKEN
Make and share this Quinoa Stir-Fry With Vegetables and Chicken recipe from Food.com.
Provided by swissms
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Place quinoa in a small saucepan, toast over medium heat (quinoa will turn golden brown and will pop as it is toasting.).
- Stir in 3/4 cup water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low. Cover and cook 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.
Nutrition Facts : Calories 257, Fat 7.8, SaturatedFat 1.4, Cholesterol 70.6, Sodium 596.7, Carbohydrate 29.1, Fiber 5, Sugar 4.2, Protein 17.4
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