Chicken Fried Quinoa

In the mood for a quick, healthy, high protein meal? My Chicken Fried Quinoa is a great recipe to give you the needed energy to either get through a busy work week or to nourish your body after a good workout. It’s easily customizable, but I did provide nutritional specifics nonetheless if you are following a strict meal plan.

Normally, I like to add more ingredients: extra garlic powder, chili-powder, or fresh basil leaves as well. If my meal plan allows it, I will mix in some avocado mayo with red chili sauce to make creamy siracha. My point is: there are so many ways to make this meal fit your exact taste buds and your macro goals.

Why quinoa?

Chicken Fried Rice is common comfort food, and most can easily have it for dinner at least a couple of nights per week. However, for those of us sticking to a meal plan, eating heaps of Chicken Fried Rice can be difficult to fit-in calorie or macro-wise. That is why I switch out the rice for quinoa.

Unlike white or brown rice, quinoa is a complete protein, meaning that it contains all 9 essential amino acids our body cannot make. Additionally, quinoa is a low-glycemic food as it does not cause your blood sugar to spike significantly after eating, making it a great alternative for people who are prone to high-insulin spikes. This is because quinoa is more complex than rice, boasting about 5g of dietary fiber per cup. In other words, it takes longer for our body to break it down into simple carbohydrates.

Load up the veggies.

I like to double the amount of vegetables in the recipe in my Chicken Fried Quinoa. The more the merrier, especially for gut health! Here are just a few benefits of the veggies listed in the recipe: Carrots are rich in Vitamin A, which helps our skin and eyes function properly. Peas are high in Vitamin K and fiber, helping build strong bones and stabilize blood sugar, respectively. Celery not only provides us with hydration due to it’s water content, but, according to Healthline, also has many compounds that are naturally anti-inflammatory. So don’t hold back adding any extra veggies like Bok choy, bell peppers, and herbs like basil. They are all great additions to this cozy, Chicken Fried Quinoa dish.

The Recipe

1 cup dry quinoa (392g)
1 med yellow onion, diced (348g)
1 tbsp minced garlic (15g)
5-6 stalks of celery (216g)
2 med carrots (87g)
1.6 lbs raw chicken breast, cubed (730g)
1 can peas (424g)
4 tbsp avacado oil (56g)
½ cup soy sauce (120g)
1 tbsp chili powder
1/2 tsp garlic powder
scallions for garnish
red chili sauce for garnish
salt & pepper to taste

Directions

In a rice cooker or pot, cook quinoa in 2 cups of water for about 15-20 minutes. (If making in a rice cooker, soak quinoa for at least 30 min prior to cooking.)
Put 2 tbsp of avocado oil in a medium frying pan. Once hot, add the diced onion and sauté for 5 minutes on medium-high heat. Then add the celery, carrots, and minced garlic and sauté for another 6 minutes. Remove from heat.
Add 1 tbsp of avocado oil to a large frying pan or a medium size pot on medium-high heat. Add the chicken and cook for 5-7 minutes on each side. Mix in the veggies, including the canned peas, and add the rest of the oil.
Turn to low heat, and add in the cooked quinoa and the soy sauce. Heat thoroughly by stirring often for about 7 minutes. Add salt & pepper to taste, garnish with scallion and red chili sauce, and enjoy!