Quinoa fried rice recipe
If you love fried rice but want it to be as healthy as possible, try replacing the rice with quinoa. Quinoa is a powerhouse of protein, iron, fibre and vitamin B, to mention only a few.
- 1 1/3 cups quinoa
- 1 1/3 cups (330ml) stock
- 1 cup (250ml) water
- 2 tsp freshly grated ginger
- vegetable oil spray
- 100g low fat bacon, finely sliced
- 1 tsp sesame oil
- 200g green prawns, peeled, sliced in half down the centre
- 1 small red capsicum, finely sliced
- 85g snow peas or sugar snap peas, sliced
- 4 spring onions, finely sliced
- 2 eggs, lightly beaten
- 1 tbsp light soy sauce
- 1 tbsp oyster sauce
Add quinoa, stock, water and ginger to a medium saucepan and heat until bubbling. Lower the heat to low, cover and cook for 15-20 minutes until quinoa is cooked (check after 15 minutes – the quinoa should be the consistency of couscous and not too wet). Allow quinoa to stand for a couple of minutes before fluffing up with a fork and set aside.
Heat a wok until hot, spray with oil and add bacon. Cook for 2 minutes until bacon is crispy. Add sesame oil along with prawns, capsicum, peas and spring onions.. Cook for a further 2 minutes before moving everything to the sides and add eggs to the centre. Allow eggs to cook, breaking up as you go.
Move everything in together and add quinoa, soy and oyster sauces.Continue to cook until everything is heated through.
- Quinoa is a nutritional powerhouse that will boost your protein, iron, fibre and vitamin B intake. It’s also loaded with other vitamins and minerals. It is a seed as opposed to a grain so may be a good option for gluten intolerance.
- For a vegetarian option, replace bacon and prawns with tofu and extra vegetables. You may also like to add a few chopped peanuts if you haven’t any nut allergies in the house.
- This recipe was created by Jay Rogers for Kidspot, New Zealand's best recipe finder. You can follow Jay at The Moodie Foodie and on Facebook, Twitter or Pinterest.