Quinoa Fried Rice With Shrimp

Name: Quinoa Fried Rice With Shrimp
Yield: 6 servings
Ingredients: 1 cup (250 mL) uncooked quinoa, rinsed; 1½ cups (375 mL) low-sodium chicken broth; 1 small broccoli head, cut into florets; 1 carrot, peeled and thinly sliced; 6 green onions, thinly sliced, green and whites divided; 3 tbsp (45 mL) vegetable oil, divided; 1 lb. (450 g) uncooked medium (41–50) shrimp, peeled, deveined and tails removed; ¼ tsp (1 mL) salt; ⅛ tsp (0.5 mL) black pepper; 4 garlic cloves, pressed; ⅛ tsp (0.5 mL) red pepper flakes; 3 eggs; 2 tbsp (30 mL) low-sodium soy sauce; 1 tbsp (15 mL) sesame oil; ½ tsp (2 mL) fresh grated ginger

Prep 10 min

Cook 15 min

Ready in 25 min

Bump up your protein with this version of fried rice that swaps out rice for quinoa. If shrimp isn't to your taste you can use chicken.

Ingredients

1 cup (250 mL) uncooked quinoa, rinsed
1½ cups (375 mL) low-sodium chicken broth
1 small broccoli head, cut into florets
1 carrot, peeled and thinly sliced
6 green onions, thinly sliced, green and whites divided
3 tbsp (45 mL) vegetable oil, divided
1 lb. (450 g) uncooked medium (41–50) shrimp, peeled, deveined and tails removed
¼ tsp (1 mL) salt
⅛ tsp (0.5 mL) black pepper
4 garlic cloves, pressed
⅛ tsp (0.5 mL) red pepper flakes
3 eggs
2 tbsp (30 mL) low-sodium soy sauce
1 tbsp (15 mL) sesame oil
½ tsp (2 mL) fresh grated ginger

Directions

Add the rinsed quinoa and broth to the 3-qt. (3-L) Micro-Cooker® Plus. Microwave, covered, on HIGH, for 10 minutes. Let it stand, covered, for 5 minutes. Remove the lid and let the quinoa cool.
Heat 1 tbsp (15 mL) of the oil in the 4.5 qt. (4.3 L) Stainless Steel Saute Pan over medium-high heat for 3 minutes. Season the shrimp with ⅛ tsp (0.5 mL) of the salt and the black pepper and cook for 2 minutes, stirring frequently. Remove the shrimp from the pan.
Heat the remaining oil in the pan. Add the broccoli and carrot, whites of the green onion, and the remaining salt to the pan and stir-fry for 3 minutes. Stir in the garlic and red pepper flakes and move the veggies to one side of the pan. Add the eggs to the other side and scramble until cooked (see photo in cook's tips).
Add the cooked quinoa and shrimp to the wok. Combine the soy sauce, sesame oil, ginger, and greens of the onions into a small bowl. Pour the mixture on top of the quinoa and stir until well combined and fragrant.

Yield:

6 servings

Nutrients per serving:

U.S. nutrients per serving: Calories 330, Total Fat 14 g, Saturated Fat 2.5 g, Cholesterol 95 mg, Sodium 710 mg, Carbohydrate 29 g, Fiber 4 g, Sugars 4 g, Protein 24 g

Cook's Tips:

You can make this recipe with 1 lb. (450 g) of boneless, skinless chicken breasts instead of shrimp. In step 3, cut the chicken into bite-sized pieces and season with ¼ tsp (1 mL) salt and ¹/8 tsp (0.5 mL) black pepper. Cook the chicken, stirring occasionally, for 4–5 minutes, and proceed as the recipe directs.