If you’re looking for a healthier, high-protein alternative to traditional fried rice, this Quinoa Chicken Fried Rice is the perfect solution. Swapping rice for quinoa adds extra nutrients and a nutty flavor, while the chicken, peas, and onions bring a satisfying and savory touch. It’s a great way to enjoy the comfort of fried rice, with a modern, gluten-free twist that’s packed with protein and fiber.
Why Quinoa Is a Game Changer
Quinoa is often considered a superfood due to its high protein content and all nine essential amino acids. It’s also gluten-free, making it a great option for those with gluten sensitivities or anyone looking for a lighter alternative to rice. When combined with lean chicken and nutrient-dense peas, this dish becomes a balanced meal perfect for busy weeknights or meal prepping.
Recipe: Quinoa Chicken Fried Rice
Ingredients:
- 1 cup quinoa, rinsed
- 2 chicken breasts, diced
- 1 cup peas (frozen or fresh)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 tbsp soy sauce or tamari (for gluten-free)
- 1 tbsp olive oil
- 2 eggs, beaten
- Salt and pepper to taste
- Fresh cilantro or green onions for garnish (optional)
Instructions:
- Cook the Quinoa: In a medium pot, bring 2 cups of water to a boil. Add the quinoa, reduce the heat, and simmer for 15 minutes, or until all the water is absorbed. Fluff with a fork and set aside.
- Sauté the Chicken: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced chicken and cook until browned and cooked through, about 6-8 minutes. Remove from the skillet and set aside.
- Cook the Vegetables: In the same skillet, add a little more oil if needed and sauté the onions and garlic until they become soft and fragrant, about 3 minutes. Add the peas and cook for another 2 minutes.
- Scramble the Eggs: Push the veggies to one side of the skillet and pour in the beaten eggs. Scramble them until fully cooked, then stir them into the vegetable mix.
- Combine Everything: Add the cooked quinoa and chicken back to the skillet. Pour in the soy sauce or tamari, and stir everything together until well combined and heated through. Season with salt and pepper to taste.
- Garnish and Serve: Serve the fried quinoa immediately, garnished with fresh cilantro or green onions if desired.
Health Benefits of Quinoa Chicken Fried Rice
- Quinoa: A complete protein that’s also rich in fiber, making it a healthier option than white rice.
- Chicken: Lean and packed with protein, chicken is ideal for muscle repair and overall health.
- Peas: Peas add not only a pop of color but are also a good source of plant-based protein, fiber, and essential vitamins like vitamin C.
- Onions and Garlic: These flavorful aromatics are known for their anti-inflammatory and antioxidant properties.
Why This Dish Is Perfect for Busy Weeknights
- Quick and Easy: From start to finish, this dish takes less than 30 minutes to prepare, making it a great choice for hectic weeknights.
- Great for Meal Prep: Make a big batch and store it in the fridge for easy lunches or dinners throughout the week. It reheats well and can be enjoyed cold or hot.
- Customizable: Swap out the peas for other veggies like broccoli, carrots, or bell peppers. You can also use tofu instead of chicken for a vegetarian version.
Cooking Tips
- Get Creative with Veggies: Feel free to experiment with different vegetables. Bell peppers, carrots, and spinach all work well in this dish.
- Add Some Heat: If you like a little spice, toss in some chili flakes or a dash of Sriracha sauce for a kick of heat.
- Make It Soy-Free: If you’re avoiding soy, you can substitute the soy sauce with coconut aminos, which will still give you that umami flavor without the soy.