Quinoa “Fried Rice” and Honey Soy Chicken with Broccoli

So many delicious foods happening in the house this week! Last night’s dinner was Asian again and incorporated another fav/obsession – quinoa!

As I started a new intensive weightlifting regimin I’m trying to pack in nutrient rich foods and tons of protein, so we made a Honey Soy Chicken and Broccoli to accompany the quinoa.

 

 

Quinoa Fried Rice

Ingredients

1 t minced garlic

1/2 t minced ginger

1/4 yellow onion, finely diced

1/2 cup peas, fresh or frozen

1/2 cup corn, fresh or frozen

1/2 cup shredded carrot

1 cups cooked quinoa (1/4 dry)

1 tsp mirin (rice wine vinegar)

1 Tbsp soy sauce or tamari

1 eggs (use egg whites if you want!)

salt + pepper, to taste 

 

Directions

Coat medium saucepan with cooking spray and put over medium heat. Saute garlic and ginger for 1 minute. Add vegetables and cook until thawed, about 3 to 4 minutes. Add quinoa, soy sauce and mirin. Cook for 3 to 5 minutes, stirring occasionally, until quinoa has absorbed the liquid.

In the middle of your saucepan, push fried quinoa to the side to create a hole. Pour egg inside the hole and let cook for 1 to 2 minutes. Gently mix the quinoa and eggs. Let cook for an additional minute. Mix again. Repeat until egg is completely cooked. Season with salt + pepper.

To serve, portion quinoa fried rice into two bowls and top with Sriracha, if desired.

 

Nutritional Info

 Calories 187.3
  Total Fat 2.0 g
      Saturated Fat 0.0 g
      Polyunsaturated Fat 0.1 g
      Monounsaturated Fat 0.0 g
  Cholesterol 0.3 mg
  Sodium 369.6 mg
  Potassium 264.6 mg
  Total Carbohydrate 33.4 g
      Dietary Fiber 5.3 g
      Sugars 6.0 g
  Protein 10.4 g
 
  Vitamin A 74.5 %
  Vitamin B-12 10.0 %
  Vitamin B-6 7.2 %
  Vitamin C 12.6 %
  Vitamin D 5.0 %
  Vitamin E 2.9 %
  Calcium 3.0 %
  Copper 2.5 %
  Folate 10.8 %
  Iron 14.9 %
  Magnesium 2.7 %
  Manganese 6.2 %
  Niacin 1.9 %
  Pantothenic Acid     6.3 %
  Phosphorus     6.3 %
  Riboflavin 26.5 %
  Selenium 11.9 %
  Thiamin 7.5 %
  Zinc 3.1 %

 

Honey Soy Chicken and Broccoli

Ingredients

1 chicken breasts

1 tbsp soy sauce

1 tsp honey

1 tsp sugar (or all honey)

2 tsp minced garlic

1 c broccoli

 

Directions

Cut chicken into bite size pieces. Heat pan over medium and coat with cooking spray. Cook chicken for 5 minutes or until done.

When chicken is done, add broccoli and cover to let steam and cook the broccoli.

While chicken is cooking, mix soy sauce, honey and garlic together in a small bowl.

When chicken and broccoli are cooked, pour sauce over chicken and broccoli and stir to coat. When heated, serve.

Servings: 2

 

Nutritional Info

Calories 166.5
  Total Fat 1.4 g
      Saturated Fat 0.4 g
      Polyunsaturated Fat 0.3 g
      Monounsaturated Fat 0.3 g
  Cholesterol 65.7 mg
  Sodium 371.8 mg
  Potassium 391.9 mg
  Total Carbohydrate 8.1 g
      Dietary Fiber 1.1 g
      Sugars 5.7 g
  Protein 27.9 g
 
  Vitamin A 0.5 %
  Vitamin B-12 7.2 %
  Vitamin B-6 32.9 %
  Vitamin C 28.7 %
  Vitamin D 0.0 %
  Vitamin E 0.8 %
  Calcium 2.8 %
  Copper 2.8 %
  Folate 1.2 %
  Iron 4.9 %
  Magnesium 8.1 %
  Manganese 3.5 %
  Niacin 63.5 %
  Pantothenic Acid     9.5 %
  Phosphorus     22.7 %
  Riboflavin 6.4 %
  Selenium 29.4 %
  Thiamin 5.7 %
  Zinc 6.3 %

 

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