Recipe Details
Ingredients
-
1cupwater
-
½cupquinoa
-
1largecarrot, peeled and chopped
-
½cupbroccoli florets
-
¼cupchopped onion
-
1(1 inch) pieceginger, peeled, or to taste
-
1tablespoonsesame oil
-
1tablespoonminced garlic
-
1cupkale
-
1tablespoonreduced-sodium soy sauce
-
1tablespoonwater
-
½cupshredded boneless, skinless baked chicken breast
-
1cooking spray
-
2largeeggs
-
1teaspoonchile-garlic sauce (such as Sriracha), or to taste (Optional)
-
1teaspoonfresh cilantro, or to taste (Optional)
-
1teaspoonsesame seeds, or to taste (Optional)
Cooking Directions
-
Bring 1 cup water and quinoa to a boil in a saucepan. Reduce the heat to medium-low, cover, and simmer until quinoa is tender, 15 to 20 minutes.
-
Chop carrot, broccoli, and onion in a food processor.
-
Heat sesame oil in a large skillet over medium heat. Add garlic and sauté until fragrant, about 1 minute. Add chopped vegetables; cook and stir until onions are translucent, 3 to 5 minutes. Add kale; cook until wilted, about 1 minute. Add soy sauce and 1 tablespoon water; cook for 5 more minutes.
-
Add chicken and 1/4 cup cooked quinoa to the vegetable mixture. Cook and stir until heated through, 2 to 3 minutes. Transfer stir-fry to a plate.
-
Spray the skillet with cooking spray and cook eggs to your preference, 3 to 5 minutes. Place cooked eggs on top of stir-fry on the plate. Garnish with chile-garlic sauce, cilantro, and sesame seeds.
Tips
Nutrition data for this recipe includes the full amount of quinoa, but only 1/4 cup is used.
Nutrition Facts
Full Nutrition Label | |
---|---|
Servings Per Recipe1 | |
Calories814 | |
% Daily Value * | |
Total Fat 36g |
46% |
Saturated Fat 7g |
37% |
Cholesterol 425mg |
142% |
Sodium 1016mg |
44% |
Total Carbohydrate 75g |
27% |
Dietary Fiber 11g |
39% |
Total Sugars 7g |
|
Protein 48g |
96% |
Vitamin C 52mg |
58% |
Calcium 206mg |
16% |
Iron 8mg |
45% |
Potassium 1276mg |
27% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved