At the Senior Center we taught the Seniors Eating Well: Great Grain Discoveries class and made Healthy Vegetable Fried Quinoa – SNAP4CT . Seniors were particularly interested in learning more about quinoa from last classes survey. We are sharing their recipe here with their permission. 🙂
Healthy Vegetable Fried Quinoa
Quinoa is a whole grain that is packed with fiber and protein. Most people use quinoa as a grain in place of rice or pasta. But did you know that quinoa is actually closely related to the spinach and sugar beet family?
Ingredients
- 1 cup uncooked quinoa (or 3 cups of plain, left over cooked quinoa)
- 1 tbs oil (vegetable, olive or canola oil work well)
- 1 tbs grated fresh ginger
- 1 clove garlic, finely chopped (or 1 tsp minced garlic)
- 1 cup diced carrots
- 1/2 cup snow peas
- 1 cup baby bok choy
- 2 cups kale (stems removed, and torn into small pieces)
- 1/4 cup minced fresh chives or scallions
- 2 large eggs (or ½ cup egg substitute)
- 2 tbs reduced sodium soy sauce
- For additional flavor try 1 tsp of Asian 5 Spice Seasoning (https://www.snap4ct.org/sodium-free-spice-blends.html#asianfivespice)
Instructions
- In a medium saucepan, cook the quinoa according to the package directions.
- Once the quinoa is done, place it into the refrigerator to cool to room temperature.
- While the quinoa is cooling, in a large sauté pan or wok over moderately high heat, warm the oil. Add the ginger and garlic and sauté, stirring, for 1 minute.
- Add the carrots, snow peas, bok choy, kale, and chives and continue cooking, stirring occasionally, until tender, about 5 minutes.
- Add the cooked quinoa and stir to combine. Add the eggs and continue to cook, stirring, until scrambled, about 3 minutes.
- Add the soy sauce and continue to cook, stirring, for 1 minute. Serve hot.
Notes
Calories: 270
Total Fat: 9g
Saturated Fat: 1.5g
Protein: 11g
Sodium: 370mg
Carbohydrates: 36g
Added Sugar: 0g
Fiber: 11g
Total Fat: 9g
Saturated Fat: 1.5g
Protein: 11g
Sodium: 370mg
Carbohydrates: 36g
Added Sugar: 0g
Fiber: 11g
