
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 |
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.