It’s hump day!!! With hump day has to come a yummy recipe right?
Are you a fan of fried rice? Hub LOVES fried rice; I could take it or leave it. I have been wanting to test out some new recipes this week and since this was one of his favs, I thought I would work on a little healthier version of fried rice. Surprisingly, both Jeff and I loved this dish! I could definitely see it becoming a staple in our weekly meal rotations!
Another really positive thing about this dish was it only look about 25-30 minutes total including the time it took to bake 2 chicken breasts to add on top. It was so easy and so fast, which is ALWAYS a positive in my book. I chose to use quinoa because it is higher in protein and one of my favorite grains. I would put quinoa in just about any dish and enjoy it! I think it can be extremely versatile and is a great alternative to rice. It is also gluten free for those of you who eat gluten free.
I also used a low-sodium soy sauce from Sprouts Farmer’s Market in this dish. I tend to not use a lot of salt in my cooking in general, so whenever I’m choosing a condiment for a meal I try to pick a low-sodium option so I don’t overwhelm myself with an overly salty taste that I’m not use to.
The Dietary Guidelines for Americans recommend <2,300mg of salt per day for good heart health! Take a look at some of your commonly used boxed, canned or packaged foods and see what the sodium content is. I bet you will be surprised! In general I recommend <300mg of salt per serving of food as a general way to try to stay within the 2,300mg/day.
This recipe can be paired with another protein of choice, such as pork, beef or tofu, or even an extra side of veggies! It is also super yummy on its own. I hope you give this one a try, and as always feedback is welcomed!
Simple Quinoa Fried Rice
- 1 cup quinoa (dry)
- 2 medium carrots, peeled and diced (about 1.5c)
- 1/2 cup frozen pees
- 1/3 cup diced onion
- 2-3 Tbsp olive oil (or cooking fat of choice; could also sup for 2 Tbsp butter)
- 2 small garlic cloves, minced
- 2 eggs
- 1 large chicken breast, cut in half (or 2 medium size breasts)
- Low sodium soy sauce (abut 1/3 cup for the quinoa); I used Sprouts Organic Low Sodium Soy Sauce
- 1/2-1 tsp garlic powder (depending on how garlicky you like it!)
- 1/2 tsp onion powder
- pinch of black pepper
- pinch of salt
Chicken seasonings: pinch of black pepper, garlic powder, and ground ginger
Pre-heat oven to 375 degrees. On a greased baking sheet, season chicken and cook for about 25-30 minutes.
In a small skillet, scramble two eggs in a little cooking spray, butter, or oil with a pinch of black pepper and salt. Set aside once finished.
While chicken is cooking, bring 1 cup quinoa with about 2.5 cups of water to a boil. Once boiling, reduce the heat to a simmer. Stir quinoa frequently, about every 5-8 minutes until water begins to evaporate. You may need to add a little more water as the quinoa cooks to assure it’s tender. Total cooking time should be about 20 minutes.
In a large sauté pan, sauté diced carrot, onion, and garlic with seasonings in 1 Tbsp olive oil for about 7-10 minutes or until onions have began to caramelize. Once quinoa has finished cooking, add to to the pan with another Tbsp of olive oil, soy sauce, and frozen peas (waiting until this time to add peas helps them hold their shape and color!). Lastly, stir in scrambled egg.
Once chicken has cooled, slice and lay on top of the fried rice.