I love fried rice. I also love the healthy benefits of quinoa. So why not combine the two?
I got the idea from What's Cooking at the Genua's but decided to kick it up a notch and add veggies, pineapple and some ham. I wanted it to be a main dish rather than a side dish.
It turned out perfectly and I know I'll be making it again.
Adapted from What's Cooking at the Genua's
1 cup quinoa, rinsed and drained
1 1/4 cup chicken broth
3/4 cup pineapple juice (i just drained it from the can, you might get more or less, just make sure you have 2 cups of liquid)
9 oz. turkey ham, extra lean
2 eggs, slightly beaten
1 cup frozen peas, thawed
3 scallions, sliced
2 tbsp. garlic, minced
2 tsp. ginger (I used from a jar)
3 tbsp. soy sauce
1 cup pineapple chunks (I cut them in half)
Place the chicken broth, pineapple juice and quinoa in a medium pot. Bring to a boil, then lower to simer, covered. Cook for 15 - 20 minutes until all liquid is absorbed.
While quinoa is cooking, dice ham and cook in pan until it gets a nice sear. Remove from pan and set aside. Scramble eggs until almost done. Turn off heat and leave in pan. Add ham, peas, garlic, ginger and scallions. When quinoa is done, stir it into the other stuff. Add pineapple chunks, stir and serve. Add additional soy sauce if it needs more liquid.
Total calories = 1490 calories
6 cups = 248 per cup
Here is what I got from the spark people recipe calculator. The quinoa in their data base was higher calorie for some reason so it came out with higher calories. Low sodium chicken broth and soy sauce would help the sodium levels.
Total Fat 6.3 g
Saturated Fat 1.5 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.0 g
Cholesterol 102.6 mg
Sodium 1,158.1 mg
Potassium 297.7 mg
Total Carbohydrate 38.0 g
Dietary Fiber 3.7 g
Sugars 14.1 g
Protein 15.7 g
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Calories calculated from calorieking.com. Some numbers are approximate and rounded.