Healthy Quinoa Fried Rice

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I love fried rice, but I am always looking for ways to make it healthier. I also usually have trouble ordering fried rice on a menu at a restaurant, so coming up with an alternative was important for me. I usually make it with a simple stir fry or a tuna burger, but it’s also great to throw in a salad for a little extra filling, too.

Further Food Nutritionist Commentary:

Substituting gluten-free quinoa for rice is a great and healthy way to mix things up. Quinoa also contains more protein, fiber and amino acids than brown rice. The combination of quinoa plus an egg and veggies provides a well-balanced meal complete with protein, healthy fats & carbohydrates plus fiber.

By Amy K. Fischer, MS, RD
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Healthy Quinoa Fried Rice

  • Prep Time: 10-15 mins
  • Cook Time: 25 mins
  • Servings: 4

Ingredients

2 cups mixed vegetables, such as corn, peppers, carrots, string beans, edamame, and/or broccoli (chopped into even pieces)

½ tablespoon olive oil

2 cups quinoa (cooked)

1 egg (scrambled)

1 tablespoon Bragg’s liquid aminos

 

optional: chicken, shrimp, beef, tofu. If adding meat, make sure protein is cooked thoroughly before adding to quinoa.

Instructions

  1. Sauté vegetables in pan with olive oil until soft.
  2. In separate pan, scramble one egg.
  3. Add cooked quinoa, scrambled egg and optional protein to vegetables.
  4. Add Bragg’s liquid aminos to preferred saltiness.
Sauté vegetables in pan with olive oil until soft. In separate pan, scramble one egg. Add cooked quinoa, scrambled egg and optional protein to vegetables. Add Bragg’s liquid aminos to preferred saltiness.

Nutrition Information

Per Serving:  Calories: 352; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 46mg; Sodium: 350mg; Potassium: 735mg; Carbohydrate: 63g; Fiber: 6g; Sugar: 1g; Protein: 14g

Nutrition Bonus: Iron: 46%; Vit A: 27%; Vit C: 22%

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One thought on “Healthy Quinoa Fried Rice

  1. Kristen

    This recipe was so simple and a great way to clean out the fridge of vegetables! A must side dish that everyone will love!

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