Easy Vegetable Fried Quinoa

Easy Vegetable Fried Quinoa
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  • Ingredients
    4 large EGGS, beaten
    3 Tbsp., divided butter
    1 1/2 cups frozen mixed vegetables
    1 onion, chopped
    salt and pepper, to taste
    3 cups tri-color quinoa, cooked and cooled
    3 Tbsp. low-sodium soy sauce
    2 Tbsp. sesame oil

    Yields: 8 Servings

  • Nutritional Information

    Per serving: 1 serving

    Calories: 210

    Total fat: 11 g
    Saturated fat: 4 g
    Polyunsaturated fat: 2.75 g
    Monounsaturated fat: 4 g

    Cholesterol: 98 mg
    Sodium: 270 mg
    Carbohydrates: 19.5 g
    Fiber: 3 g
    Sugar: 2 g
    Protein: 7 g
    Vitamin A: 125 mcg
    Vitamin D: 1 mcg
    Folate: 54 mcg
    Choline: 82 mg
    Calcium: 18 mg
    Iron: 1 mg
    Potassium: 162 mg

    This recipe is a good source of protein, choline and vitamin A.

Directions

  1. HEAT 1 tablespoon of butter in a large skillet over medium-high heat. ADD eggs, and COOK until scrambled, STIRRING occasionally. REMOVE eggs, and TRANSFER to a plate.

  2. ADD an additional 1 tablespoon butter to the pan and HEAT until melted. ADD frozen mixed vegetables and onions, and SEASON with salt and pepper. SAUTE for about 5 minutes or until the onions and vegetables are soft.

  3. INCREASE heat to high, MELT the remaining 1 tablespoon of butter. ADD the cooked quinoa and soy sauce and STIR until combined. Continue STIRRING for an additional 3-5 minutes to fry the quinoa. ADD in the scrambled eggs and sesame oil. STIR to combine.

  4. REMOVE from heat and SERVE warm.



This original recipe was created by Andrea Mathis, MA, RDN, LD as an “Egg Enthusiast” in partnership with the American Egg Board’s Egg Nutrition Center.