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    You are in: Home / Recipes / Quinoa Egg Veggie Stir Fry for One Recipe
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    Quinoa Egg Veggie Stir Fry for One

    Quinoa Egg Veggie Stir Fry for One. Photo by FLKeysJen

    1/2 Photos of Quinoa Egg Veggie Stir Fry for One

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    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    5 mins

    15 mins

    Lyss the nutritionist's Note:

    High protein, High fiber veggie stir fry omlete like dish... ideal for a weight loss and/or low calorie diet and it is very good and easy to make!!

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    Ingredients:

    Serves: 1

    Yield:

    dish

    Units: US | Metric

    • 1 egg
    • 2 egg whites
    • 1/2 cup vegetables (chopped, pick and choose your favorites from broccoli, red or orange bell peppers, tomatoes and aspa)
    • 1 cup spinach leaves
    • 1/4 cup low-fat cheese (low fat shredded)
    • 1/2 cup quinoa (cooked)
    • 1/4 cup edamame (optional, can buy frozen) (optional)

    Directions:

    1. 1
      Boil water and add quinoa (see directions on package for exact amounts of each) and cook for about 15 minutes on low/medium with the lid on or until the quinoa has absorbed all the water.
    2. 2
      Crack the egg and egg white into bowl, mix and add a little water.
    3. 3
      Heat pan around medium and grease with “Pam” spray or olive oil and add minced garlic.
    4. 4
      Put in spinach leaves and heat until almost “wilted”. Add the frozen soy peas and after a few minutes add the chopped vegetables and heat until they become tender and soften up.
    5. 5
      Add the beaten eggs, cooked quinoa and cheese and mix together until egg is fully cooked.
    6. 6
      Top with salsa, fresh sliced tomatoes or organic ketchup.

    Ratings & Reviews:

    • on April 20, 2010

      35

      Very clever to add quinoa to eggs...lots of protein and an interesting texture! This was so good that I (can't believe I'm writing this) will try it without the cheese next time, to save on the fat grams. I will increase my star rating if you want to make the directions easier. Step #1 should be omitted since the quinoa is already cooked. In #3, garlic is mentioned and spinach mentioned in Step #4, but neither is in the ingredients. I wasn't sure so used spinach as the 1/2 cup vegetable. Also I only used 1/4 cup cheese...assume the 1 cup swiss was a typo. A very adaptable recipe; most of the flavor in my version came from the salsa.

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Quinoa Egg Veggie Stir Fry for One

    Serving Size: 1 (328 g)

    Servings Per Recipe: 1

    Amount Per Serving
    % Daily Value
    Calories 893.2
     
    Calories from Fat 381
    42%
    Total Fat 42.3 g
    65%
    Saturated Fat 22.6 g
    113%
    Cholesterol 317.7 mg
    105%
    Sodium 606.7 mg
    25%
    Total Carbohydrate 65.8 g
    21%
    Dietary Fiber 5.0 g
    20%
    Sugars 2.4 g
    9%
    Protein 61.7 g
    123%

    The following items or measurements are not included:

    vegetables

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