
Easy Vegetable Fried Quinoa

Easy Vegetable Fried Quinoa
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.
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.
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.
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.
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.
REMOVE from heat and SERVE warm.
large EGGS, beaten |
4
|
butter |
3 Tbsp., divided
|
frozen mixed vegetables |
1 1/2 cups
|
onion, chopped |
1
|
salt and pepper, to taste | |
tri-color quinoa, cooked and cooled |
3 cups
|
low-sodium soy sauce |
3 Tbsp.
|
sesame oil |
2 Tbsp.
|
This recipe is a good source of protein, choline and vitamin A.
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 |