Here is an under-an-hour recipe for an Asian-inspired, veggie-rich, breakfast stir-fry that could also work as a main dish for lunch or dinner.
Ingredients
- 1 cup water
- ½ cup quinoa
- 1 large carrot, peeled and chopped
- ½ cup broccoli florets
- ¼ cup chopped onion
- 1 (1 inch) piece ginger, peeled, or to taste
- 1 tablespoon sesame oil
- 1 tablespoon minced garlic
- 1 cup kale
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon water
- ½ cup shredded boneless, skinless baked chicken breast
- 1 cooking spray
- 2 large eggs
- 1 teaspoon chile-garlic sauce (such as Sriracha), or to taste (Optional)
- 1 teaspoon fresh cilantro, or to taste (Optional)
- 1 teaspoon sesame seeds, or to taste (Optional)
Directions
Step 1
Bring 1 cup water and quinoa to a boil in a saucepan. Reduce the heat to medium-low, cover, and simmer until quinoa is tender, 15 to 20 minutes.
Step 2
Chop carrot, broccoli, and onion in a food processor.
Step 3
Heat sesame oil in a large skillet over medium heat. Add garlic and saut? until fragrant, about 1 minute. Add chopped vegetables; cook and stir until onions are translucent, 3 to 5 minutes. Add kale; cook until wilted, about 1 minute. Add soy sauce and 1 tablespoon water; cook for 5 more minutes.
Step 4
Add chicken and 1/4 cup cooked quinoa to the vegetable mixture. Cook and stir until heated through, 2 to 3 minutes. Transfer stir-fry to a plate.
Step 5
Spray the skillet with cooking spray and cook eggs to your preference, 3 to 5 minutes. Place cooked eggs on top of stir-fry on the plate. Garnish with chile-garlic sauce, cilantro, and sesame seeds.
Tips
Nutrition data for this recipe includes the full amount of quinoa, but only 1/4 cup is used.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 1 | |
Calories 814 | |
% Daily Value * | |
Total Fat36g | 46% |
Saturated Fat7g | 37% |
Cholesterol425mg | 142% |
Sodium1016mg | 44% |
Total Carbohydrate75g | 27% |
Dietary Fiber11g | 39% |
Total Sugars7g | |
Protein48g | |
Vitamin C52mg | 260% |
Calcium206mg | 16% |
Iron8mg | 45% |
Potassium1276mg | 27% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
Leave feedback about this