This entree utilizes a different grain than traditional rice – quinoa, a food staple of the ancient Incas. Considered a super-grain, it contains more protein than any other grain and is considered a “complete protein” because it contains all eight essential amino acids.
Course: Main Course
- Using a fine-mesh strainer, rinse the quinoa. Place in a small saucepan with ¾ cup water and ¼ teaspoon salt. Bring to a boil, then reduce the heat to low.
- Cover and cook, undisturbed, until the quinoa, has absorbed the water, approximately 15 minutes. Remove from heat, fluff with a fork, and set aside, uncovered.
- Heat the olive oil in a large sauté pan over medium-high heat. Cook the carrot, broccoli, and red onion, stirring occasionally, until they soften, 1 to 2 minutes. Add the bell pepper, ginger, garlic, jalapeño, remaining salt, and pepper; cook, stirring frequently, about 2 minutes, being careful not to burn the garlic and ginger.
- Remove the vegetables and return the sauté pan to heat.
- Add the quinoa along with the beaten egg. Cook, stirring constantly until the egg is evenly distributed, about 2 minutes.
- Add the vegetables, green onions, cilantro, and soy or tamari sauce, cooking 1 minute more.
- Divide among 4 bowls, serve warm.
Substitute asparagus, snow peas, or sugar snap peas for the broccoli. The jalapeño and the egg add to the flavor but are not absolutely required.
For vegetarians: leave the chicken out and substitute tofu.
If you are a cilantro hater, try some chopped fresh basil.
If you are not a quinoa lover but want to have a healthy dish, try brown rice or barley (follow package directions for cooking – they will take longer).
Recipe source, Discovery Eye Foundation