Asian-Style Quinoa Stir-Fry

 

Enjoy those rich flavors of asian-style cuisine without overdoing the salt, which most processed stir-fry style dishes are very high in. This meal provides the perfect balance of healthy carbohydrates from the vegetables and quinoa, and you get a great soure of protein from the chicken on top to keep you feeling full longer. Don't worry, the salt may be lacking in this dish, but the flavor will tickle your taste buds for sure!

 

Servings: 2

Prep Time: 30 minutes

 

Ingredients:

• 1/2 cup quinoa, dry

• 1 cup water

• 1 bunch chopped green onion/scallions (about 2/3 cup)

• 1 cup snow peas

• 1/2 cup diced carrots

• 2-3 cloves garlic, minced

• 2 Tbsp olive oil

• 1/2 tsp honey

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1/4 tsp ground ginger

• ground black pepper, to taste

• 4 raw chicken tenders, cut into chunks

• 1 Tbsp Liquid Aminos (soy-sauce alternative)

 

Preparation:

1. Prepare quinoa according to package instructions. Once quinoa is finished cooking, heat olive oil in a non-stick pan over medium heat on the stove.

2. Add raw chicken to heated pan. Sprinkle with ginger, garlic powder, onion powder and ground black pepper. Drizzle with honey and sautee until chicken is cooked throughout. 

3. Add carrots, snow peas, and scallions to pan with chicken. Sautee until the vegetables are slightly softened.

4. Add the cooked quinoa to the chicken and vegetable pan and reduce heat to low. Add liquid aminos and sautee until flavors are fully incorporated.

5. Serve warm and enjoy!

 

 

An original Eating with a Dietitian recipe by Diana Savani, RD, LDN.

 

Nutrition Information per Serving:

492 calories, 18.7g total fat, 2.2g saturated fat, 672mg sodium, 66g carbohydrate, 7.4g fiber, 37g protein