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Saturday, September 29, 2012

Vegetable Chicken Quinoa Fried Rice

I'm proud of this one. Actually I reaaaalllly like this one. Like a lot. It's hard to beat a good bowl of fried rice taste-wise, but we all know it's easy to beat it on the health spectrum. Well, I'm here to change that. When my permanent sous chef Ali and I decided to whip up dinner for the girls, we wanted to provide a hearty yet healthy meal that would stand up to our evening activities...*lol you know what i'm talking bout*. So in our brainstorming, we decided to replace the rice in fried rice with some protein packed quinoa. We threw in all of our favorite vegetables and diced chicken breast, AND topped each portion with a lovely runny egg. The egg yolk acts as a rich sauce that oozes all over the quinoa and ties the whole dish together. This is the perfect substantial meal that will satisfy your tummy, taste buds, and conscience.
 Vegetable Chicken Quinoa Fried Rice

4 cups chicken broth
2 cups quinoa, (rinse your quinoa in cold water before cooking to get rid of bitter bite)
1 cup chopped carrots
1 zucchini, diced
1 onion, diced
1 can sweet peas, drained and rinsed
1 can corn, drained and rinsed
1 cup cut broccoli florets
1 cup snap peas

3 tbs less sodium soy sauce
garlic powder

olive oil
2 cooked chicken breast, (we used those of a rotisserie chicken)

Recipe: Add the chicken broth and quinoa to a pot. Bring to a boil. Once boiling, reduce heat to a simmer and cover with a lid. Cook for about 25 minutes, until all liquid is evaporated and quinoa is fluffy. Fluff with a fork, and keep covered until ready to use.
While the quinoa is cooking prepare the vegetables. Combine all of them in a large bowl, season with salt, garlic powder and soy sauce, and toss to coat.
Coat the bottom of a large saucepan with olive oil and bring to a high heat. Add the vegetables and cook them down until tender and until they have a nice sear, about 15 minutes. Once done, remove the vegetables from the stove and return them to the bowl. Add the chicken.
Mix all of the veg/chicken into the cooked quinoa. In batches, cook the quinoa in a skillet on the stove to lightly brown/sear it to give it a nice fry texture.
Fry an egg, keeping the center intact and runny. Spoon the quinoa into bowls and top with the egg. Serve with soy sauce on the side and eat up!
 its just so pretty
 my friends r so helpful<3
 hungree, happee, and full.

quinoa = quality

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