Chicken and Prawn Stir-Fried Quinoa

Instead of your usual “fried rice” recipe, here’s one I make using quinoa. A lighter, fluffier more nutritious grain that works fantastically as a substitute for rice. I have added some chicken breast, fresh prawns and seasonal veggies to this as well as some chilli and pan-fried egg. This is packed with protein and a great healthy choice on a winter night after the gym.

Ingredients to make 4 serves
2.5 cups of chicken stock (preferably natural)
1.5 cup of organic quinoa (in this case assorted red, white and black quinoa)
150 grams of fresh raw prawns (I got these from the Sydney fish markets)
1 chicken breast, sliced into pieces
small stem of broccoli, cut int small pieces
half a bunch of asparagus, quartered
1 fresh corn cob
shitakke mushrooms
1 carrot, julienned
fresh chilli
tamari (or a good quality soy sauce)
three free range eggs
olive oil to cook

  1. Rinse and bring quinoa to the boil with stock and cook until fluffy. Set aside.
  2. Saute prawns slightly – do not over cook – and set aside on a plate.
  3. Saute chicken pieces and set aside.
  4. Pan fry shitakke mushrooms until brown, adding a little tamari and set aside.
  5. Put 3 eggs into a small bowl and pour onto a non stick pan.
  6. On a low to medium heat toss diced shallots then add broccoli with a splash of water into the pan (this helps to steam the broccoli as it cooks rather than drying it out), cook for a couple of minutes and add remaining veggies.
  7. Add a tablespoon of tamari over vegies then add quinoa and stir.
  8. Delicately mix through chicken, prawns, mushrooms and eggs. Add a little more tamari if required.
  9. Serve hot.
  10. Pack leftovers for a fresh protein packed lunch the next day.

Note: you could easily swap chicken for tofu to make vegetarian.

Quinoa:
Quinoa contains twice the protein of regular cereal grains, contains less carbohydrates, more healthy fats, fiber, phosphorus, calcium, and is high in iron. Quinoa is an excellent food source if you are on a diet, by including it you are gaining all the nutrients, vitamins and minerals your body needs to keep you healthy, and help you lose weight.

Shiitake mushrooms:
The shiitake mushroom has been used as a symbol of longevity in Asia due to its health-promoting properties. It assists in improving the immune system and is richly endowed with minerals, iron and B group vitamins.

Chicken and Prawn Stir-Fried Quinoa

By: The WellBeing Team

Instead of your usual “fried rice” recipe, here’s one I make using quinoa. A lighter, fluffier more nutritious grain that works fantastically as a substitute for rice. I have added some chicken breast, fresh prawns and seasonal veggies to this as well as some chilli and pan-fried egg. This is packed with protein and a great healthy […]


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Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!

The WellBeing Team

The WellBeing Team

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