Quinoa and Vegetable Stir-Fry with Chicken
Quinoa and Vegetable Stir-Fry with Chicken is a well-balanced and flavorful dish that combines the goodness of protein-rich chicken with nutty quinoa and a colorful medley of stir-fried vegetables. The marinade infuses the chicken with a savory and umami-rich flavor, while the combination of quinoa and vegetables offers a satisfying and wholesome base.
INGREDIENTS
- 2 boneless, skinless chicken breasts, thinly sliced
- 1 cup quinoa, rinsed and drained
- 2 cups water or chicken broth
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce (optional)
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- Mixed vegetables (bell peppers, broccoli, carrots, snap peas), sliced or chopped
- Salt and pepper to taste
- Red pepper flakes (optional, for heat)
- Fresh cilantro or green onions for garnish
INSTRUCTIONS
Chicken Preparation:
In a bowl, whisk together soy sauce, oyster sauce (if using), sesame oil, minced garlic, and minced ginger.
Place the thinly sliced chicken in the marinade and toss to coat. Cover and let it marinate for about 15-20 minutes.
Quinoa:
- In a medium saucepan, combine quinoa and water or chicken broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork and set aside.
Stir-Fry:
In a large skillet or wok, heat vegetable oil over high heat.
Add the marinated chicken to the skillet and cook for 2-3 minutes, stirring occasionally, until it’s cooked through and slightly browned. Remove the chicken from the skillet and set aside.
In the same skillet, add a bit more oil if needed. Add the mixed vegetables and stir-fry for about 3-4 minutes until they’re tender-crisp.
Add the cooked quinoa to the skillet with the vegetables. Season with salt, pepper, and red pepper flakes (if using). Toss everything together to combine and heat through.
Assembling the Dish:
Serve the Quinoa and Vegetable Stir-Fry in bowls.
Top with the cooked chicken slices.
Garnish with fresh cilantro or chopped green onions.
TIPS
You can add other sauces like hoisin sauce or sweet chili sauce to the stir-fry for extra flavor.
Customize the vegetables in the stir-fry based on your preferences or what’s available.
For added crunch, you can sprinkle toasted sesame seeds over the stir-fry.
NUTRITION VALUE
- Calories: Approximately 400-450 kcal
- Protein: About 25-30g
- Carbohydrates: Around 30-35g
- Fat: Approximately 15-20g
