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Monday, August 12, 2013

Spicy Quinoa Stir Fry

Quinoa stir fry is very easy to make. We can make it spicier by adding chilli powder along with indian spices/Mrs Dash or any other prefered spice seasoning. Cook quinoa, mix it with stirfried veggies and chicken (beef/shrimp/goat meat). Fried egg should be well cooked, without any crispy edges....i over cooked my egg :(
quinoa stir fry with vegetables
Quinoa stir fry with egg
About Quinoa:
The United Nations General Assembly declared 2013 as the international year for Quinoa, in recognition of ancestral practices of the Andean people, who have preserved quinoa as food for present and future generations, through knowledge and practices of living in harmony with nature.       Quinoa has been called a super food, it is a source of  protein and it contains more amino acids than other grains.
       1/2 cup cooked quinoa contains 17 grams carb, 2.5 grams fibre, 4 grams protein and 111 cal. It's glycemic index (GI) is 9. Foods lower in glycemic index is digested and absorbed slowly, thus producing gradual rise in blood sugar and insulin levels. It can be substituted for rice, pasta, bulgur or millet in any recipe -about.com, wikipedia, wholefoodsmarket. 
To know more about glycemic index click the link What is GI?
quinoa stirfry salad
Wholesome food!
Ingredients:
1 cup                quinoa
1/2 cup             water
1/4 tsp              salt (to taste)
1.5 - 2 cups      finely chopped- cooked chicken/beef/shrimp
1/4 tsp              turmeric
2 tsp                preferred seasoning/masala powder
2 cups/ 12oz    chopped seasonal vegetables/ i used 12oz mixed       
                        veggie pack.
1 tsp                chilli pwdr (optional)
1                      egg
2+ 3+1 tsp        oil 
* Use indian meat- masala pwdr/ currypwdr/ MrsDash or 2 pks of * Top Ramen/ Maggie seasoning.
* To get a crunchy texture, stir fry cooked quinoa in 2 tsp oil (high)  before adding it to vegetable/meat mixture.
* Rinse quinoa few times before cooking (use wire mesh sieve), the seeds are coated with saponins, a natural plant chemical that can cause bitter taste.
*Omit the meat and make it a vegetarian dish (still high in protein) 
Method:
1. Dry roast quinoa in a pan. Cool, rinse and drain it in a fine mesh strainer. Cook with 1/2 cup water and 2 tsp oil. When it's 90% cooked, cover and remove from heat.
veggie stir fry with quinoa
dry roast quinoa!
2. In a pan, heat 3tsp oil and brown the meat, add your prefered seasoning/masala and chilli powder, remove meat from the pan and set it aside.
spicy quinoa
brown cooked meat...
3. Put the veggie mix in the same pan, stir fry on high. After few mins reduce the heat, sprinkle few teaspoons of water, cover and cook. When it's half done add meat. Cook until the vegetables are crisp and tender (shouldn't get mushy).  
quinoa vegetable salad
seasonal/mixed vegetable...
4. Combine the quinoa with meat and vegetable mix, check for salt.
5.  In a pan, fry an egg with 1 tsp oil, should be well cooked without crispy edge (i over cooked my egg)
Spicy quinoa stirfry!
6. Garnish: Transfer quinoa stirfry to a serving dish. Before serving, place the fried egg over the quinoa, (use 2 steak knives/ forks) cut the egg and mix it gently. 

Thanks for visiting this page. Feel free to comment, i love your feedback. Enjoy ur cooking! Hav a blessed day :)

9 comments:

Beena.stephy said...

Yummy

Priya Anandakumar said...

Very healthy and yummy quinoa dear...

Radha Krishnakumar said...

Nice and tasty Recipe Neela :)

Divya Shivaraman said...

super fab and healthy combination

Nilangi said...

This looks yummy,wherever eggs I will stand....Haahhha

Nilangi
www.mysmartangels.blogspot.com

Nilu A said...

Can't wait to try this stir fry Neela.. Looks soo yummy and delicious :-)

Neela Rufus said...

Thanks for your lovely and encouraging comments dear friends :)

Amila Wickramarachchi said...

looks delicious and healthy!

plasterers bristol said...

This sounds amazing. Thanks for posting this recipe up. Simon