Quinoa Stir-Fry with Vegetables and Chicken

Gluten Free
Dairy Free
Popular
Health score
27%
Quinoa Stir-Fry with Vegetables and Chicken
45 min.
4
255kcal

Suggestions


Looking for a delicious and nutritious meal that’s both gluten-free and dairy-free? Look no further than this Quinoa Stir-Fry with Vegetables and Chicken! Perfect for lunch or dinner, this vibrant dish is not only popular among health-conscious eaters but also packed with flavor and essential nutrients.

In just 45 minutes, you can whip up a satisfying meal that serves four, making it ideal for family dinners or meal prep for the week ahead. The combination of fluffy quinoa, tender grilled chicken, and a colorful array of vegetables creates a delightful medley that is as pleasing to the eye as it is to the palate. With each bite, you’ll enjoy the crunch of snow peas, the sweetness of bell peppers, and the aromatic kick from ginger and garlic.

This stir-fry is not just about taste; it’s also a balanced dish that provides a healthy dose of protein, fiber, and essential vitamins. The addition of fresh cilantro and scallions adds a burst of freshness, while the optional red chile gives it a spicy twist for those who crave a little heat. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and quick, making it a go-to option for busy weeknights.

So grab your frying pan and saucepan, and let’s get cooking! Your taste buds will thank you for this delightful Quinoa Stir-Fry that’s sure to become a staple in your meal rotation.

Ingredients

  • clove garlic sliced
  •  spring onion chopped
  • 0.3 teaspoon pepper black
  • 0.8 cup quinoa rinsed
  • tablespoon vegetable oil 
  •  eggs beaten
  • 0.5 teaspoon salt divided
  • ounces chicken breast strips/pre-cooked/chopped chopped
  • tablespoon soya sauce 
  • 0.5 cup cilantro leaves 
  • small to 5 chilies red chopped
  • teaspoons ginger grated
  • cups snow peas trimmed
  • small carrots thinly sliced
  • medium bell pepper red cored seeded chopped

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Place quinoa in a small saucepan with 3/4 cup water and 1/4 teaspoon salt.
  2. Bring to a boil, then reduce heat to low. Cover and cook, undisturbed, until quinoa absorbs water, about 15 minutes.
  3. Remove from heat,
  4. fluff with a fork and leave uncovered.
  5. Heat oil in a large skillet over
  6. medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute.
  7. Add bell pepper, ginger, garlic and chile, if desired;
  8. cook, stirring frequently, about 2 minutes.
  9. Add peas, sprinkle
  10. with remaining 1/4 teaspoon salt and pepper and cook, stirring frequently,
  11. minute.
  12. Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes.
  13. Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more. Divide stir-fry among 4 bowls; serve warm.
  14. Per serving: 254 calories, 7.8 g fat (1.1 g saturated),
  15. Self

Nutrition Facts

Calories255kcal
Protein27.07%
Fat27%
Carbs45.93%

Properties

Glycemic Index
69.96
Glycemic Load
1.38
Inflammation Score
-10
Nutrition Score
25.066521805266%

Flavonoids

Luteolin
0.2mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
1.81mg

Nutrients percent of daily need

Calories:255.11kcal
12.76%
Fat:7.7g
11.85%
Saturated Fat:1.43g
8.92%
Carbohydrates:29.48g
9.83%
Net Carbohydrates:24.52g
8.92%
Sugar:4.7g
5.22%
Cholesterol:65.02mg
21.67%
Sodium:595.2mg
25.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.38g
34.76%
Vitamin C:86.34mg
104.65%
Vitamin A:3924.8IU
78.5%
Manganese:0.92mg
45.99%
Vitamin K:42.14µg
40.14%
Vitamin B6:0.61mg
30.5%
Phosphorus:285.72mg
28.57%
Folate:110.23µg
27.56%
Vitamin B3:5.47mg
27.37%
Magnesium:96.11mg
24.03%
Selenium:14.56µg
20.8%
Fiber:4.96g
19.86%
Iron:3.51mg
19.5%
Vitamin B1:0.25mg
16.94%
Vitamin B2:0.28mg
16.57%
Potassium:549.61mg
15.7%
Copper:0.3mg
14.79%
Vitamin E:2.16mg
14.38%
Vitamin B5:1.25mg
12.48%
Zinc:1.75mg
11.64%
Calcium:63.06mg
6.31%
Vitamin B12:0.19µg
3.24%
Vitamin D:0.25µg
1.66%
Source:Epicurious