Quinoa Stir Fry

Posted on October 10, 2010. Filed under: chicken, healthy, poultry, recipe, Uncategorized | Tags: , , , , |

One of my supersmart classmates told me about a post on the NY Times website featuring quinoa. Well, quinoa happens to be one of my favorite new foods, and it should be one of yours, too.

Quinoa is often referred to as a grain, but it’s actually the seed of a South American plant related to the beet. Quinoa is a complete protein, meaning it contains a full set of essential amino acids. It’s also a solid source of phosphorus, magnesium, iron, and B vitamins. Most importantly, the flavor is fantastic. Win on all levels.

Preparation is simple: Rinse thoroughly. Use a 1 to 2.5 ratio of quinoa to liquid. I like vegetable stock, but water will work, too. Bring to a boil, cover, reduce heat to low, and simmer 15 minutes. Done.

Here’s a recipe I adapted from Martha Rose Shulman’s Vegetable and Tofu stir fry in the Time’s quinoa section:

Slice Two Chicken Breasts into strips.
Marinate in:
2 Tbs Soy Sauce
1 Tbs Mirin
1 Tbs Toasted Sesame Oil
1 Tbs. chopped Ginger
2 Tsp. Corn Starch
2 Cloves Garlic, chopped
Set aside for at least one hour.

While you’re making the marinade, might as well make the sauce. You’re using most of the same ingredients.
Combine:
1/2 Cup Chicken Stock
2 Tbs Soy Sauce
1 Tbs Mirin
1 Tbs Toasted Sesame Oil
1 Tbs. chopped Ginger
2 Tsp. Corn Starch
2 Cloves Garlic, chopped
Pinch 5 Spice Powder

When ready to cook, add to a medium-hot pan:
1 Tbs. Vegetable Oil
1 Cup Broccoli Florets
1 Red Bell Pepper, cut into strips
1 Carrot, sliced
1/2 Onion, sliced

Saute for 5 minutes, and remove from pan.
Cook chicken in same pan for about 3 minutes, or until done.
Return vegetables to pan, and add the sauce you prepared earlier.
Cook 3-4 more minutes.
Finish with a squeeze of lemon.

Serve over cooked quinoa.
I’d say a half cup of cooked quinoa per person is a good serving size.

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