Quinoa Stir-Fry With Vegetables and Chicken

This speedy, savory meal pairs well with a workout. Quinoa is an unexpected source of energizing iron and amino acids, protein's building blocks, to nourish newly toned muscles. Body bonus: Potassium in the grain can help beat bloat.

                         

 

Serves 4

INGREDIENTS

• 3/4cupquinoa, rinsed
• 1/2teaspoonsalt, divided
• 1tablespoonvegetable oil
• 1small carrot, thinly sliced
• 1medium red bell pepper, cored, seeded and chopped
• 2teaspoonsgrated ginger
• 1clove garlic, sliced
• 1small red chile, chopped (optional)
• 2cupssnow peas, trimmed
• 1/4teaspoonblack pepper
• 1egg, beaten
• 4ozgrilled chicken breast, chopped
• 2scallions, chopped
• 1/2cupcilantro
• 1tablespoonsoy sauce

PREPARATION

1. Place quinoa in a small saucepan with 3/4 cup water and 1/4 tsp salt. Bring to a boil, then reduce heat to low. Cover and cook, undisturbed, until quinoa absorbs water, about 15 minutes. Remove from heat, fluff with a fork and leave uncovered. Heat oil in a large skillet over medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute. Add bell pepper, ginger, garlic and chile, if desired; cook, stirring frequently, about 2 minutes. Add peas, sprinkle with remaining 1/4 tsp salt and pepper and cook, stirring frequently, 1 minute. Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes. Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more. Divide stir-fry among 4 bowls; serve warm.

The skinny

254 calories per serving, 7.8 g fat (1.1 g saturated), 30 g carbs, 4 g fiber, 17 g protein