seasonal farmers market fried quinoa

Posted by on May 29, 2017 in tasteovers by jackie | 0 comments

seasonal farmer’s market fried quinoa

I love fried rice. But I realize when I do Chinese takeout that it’s typically made with white rice and can be overloaded with sodium and greasiness. So, here’s my latest interpretation on it.

I’ve made it seasonal by basically choosing whatever veggies catch my eye at the farmers market. And I’ve used quinoa rather than rice to punch up the fiber and protein. (Hint: 1 cup dry quinoa prepared with 2 cups water = 3 cups cooked quinoa.) Cook then chill the quinoa the night before you plan to fix this dish … meaning make the quinoa (or any whole grains of choice!) on Sunday so you can enjoy this for Meatless Monday. Or prepare extra whole grains whenever they’re on your personal menu to intentionally have leftovers (“planned overs”) for this recipe. Enjoy!

Calories Saved: 161

Why it’s better for you? More protein + more fiber + more seasonal!

seasonal farmers market fried rice

seasonal farmer’s market fried quinoa

Yield: 5 servings

Serving size: 1 cup

INGREDIENTS

  • 3 tablespoons naturally-brewed tamari soy sauce, or to taste
  • 1 1/2 tablespoons toasted sesame oil
  • 1 tablespoon rice vinegar
  • 2 tablespoons avocado oil or grapeseed oil (divided)
  • 4 cups chopped farmer’s market veggies, such as asparagus, bok choy and red scallions
  • 2 large garlic cloves, minced
  • 1 tablespoon freshly grated gingerroot
  • 3 large organic eggs, lightly beaten*
  • 3 cups cooked quinoa, chilled
  • 1/3 cup chopped fresh cilantro
  • 1 tablespoon sesame seeds, toasted (optional)

DIRECTIONS

  1. In a liquid measuring cup or small bowl, whisk together the tamari, sesame oil, and rice vinegar; set aside.
  2. Heat 1 tablespoon of the avocado oil in a stick-resistant wok or extra-large skillet over high heat. Add the veggies and stir-fry until lightly browned, about 5 minutes. Transfer to a rimmed plate.
  3. Add the remaining 1 tablespoon avocado oil to the hot wok. Add the garlic and ginger and stir-fry until fragrant, about 10 seconds. Add the eggs and softly scramble, about 30 seconds. Add the chilled quinoa, and stir-fry until heated through, about 1 minute.
  4. Add back in the cooked veggies and stir-fry until well combined, about 1 minute. Add the tamari mixture and stir-fry until the quinoa-veggie mixture is lightly browned, at least 2 minutes.
  5. Remove from heat, stir in the cilantro and (if using) sesame seeds. Serve with additional tamari on the side.

*Prefer to make this vegan? Instead of eggs, use 1 cup finely diced ready-to-eat Asian-flavored tofu, such as Nasoya Organic Sesame Ginger TofuBaked.

Per serving: 290 calories, 15g total fat, 2g saturated fat, 0g trans fat, 110mg cholesterol, 670mg sodium, 28g total carbohydrate, 5g dietary fiber, 3g sugars including 0g added sugars, 12g protein

 

The “Before” Version

Inspired by Fried Rice

Per serving: 451 calories; 16g total fat, 2g saturated fat, 0g trans fat, 79mg cholesterol, 817mg sodium 61 grams carbohydrates, 4g dietary fiber, 6g sugars, 10g protein

 

Tasteover Tips

  • Give fried rice a culinary twist by using a whole grain of choice, such as quinoa, in place of the rice.
  • Keep this dish interesting; make a unique version of fried quinoa every season based on what’s available at your local farmer’s market.
  • Do make sure you choose colorful veggies (at least two different colors) and, of course, those that you’ll enjoy together
#MeatlessMonday

#MeatlessMonday

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