Typical fried rice is not considered a healthy choice due to the white rice, amount of oil or saturated fats used, and fried meats. Here’s a delicious and healthy version using quinoa and moist, diced chicken thigh. Edamame rather than peas offer more nutrients.
1/2 cup (103 g) uncooked quinoa
1 cup (250 mL) water
2 tsp (10 mL) vegetable oil
3/4 cup (113 g) diced onion
1/2 cup (75 g) diced red bell pepper
1 tsp (5 mL) minced garlic
1 tsp (5 mL) minced ginger
1 1/2 lb (680g) boneless, skinless chicken thigh or breast, diced
3/4 cup (113 g) edamame, shelled
1 large egg, beaten
3 tbsp (45 mL) tamari or light soy sauce
2 tsp (10 mL) sesame oil
1/4 cup (60 mL) chopped cilantro
1. In a small pot, bring quinoa and water to boil. Cover, and simmer on lowest heat for 12 minutes or until tender. Keep covered. Drain any excess water.
2. In a large skillet sprayed with vegetable spray, add oil and onion. Sauté for 3 minutes. Add bell pepper, garlic, and ginger and sauté another 2 minutes. Add chicken and sauté until no longer pink, about 3 minutes.
3. Add quinoa and edamame and stir fry 1 minute until hot. Push mixture to one side of pan and add egg to other side and cook until scrambled.
4. Add tamari and sesame oil and heat entire mixture. Add cilantro.
Chef’s Tip: Dark chicken meat is definitely moister and more forgiving when cooking than the breast. But it does come with higher calories, fat, and saturated fat. But since quinoa is the main component of this dish, I suggest the using the thigh because the amount of meat in a serving is small.
Nutrition: Serves 4—DF/GF
Serving 224 g
Protein 19 g
Carbohydrate 21 g
Fibre 3.2 g
Fat 12 g
Saturated Fat 2.1 g
Cholesterol 99 mg
Sodium 582 mg