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 :(
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?
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.
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.
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).
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)
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 :)
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| Quinoa stir fry with egg |
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?
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| Wholesome food! |
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.
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| dry roast quinoa! |
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| brown cooked meat... |
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| seasonal/mixed vegetable... |
5. In a pan, fry an egg with 1 tsp oil, should be well cooked without crispy edge (i over cooked my egg)
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| Spicy quinoa stirfry! |
Thanks for visiting this page. Feel free to comment, i love your feedback. Enjoy ur cooking! Hav a blessed day :)
