Quinoa stir fry with chicken and vegetables

Let me begin by saying I am disgusted with most of the major chicken companies. Primarily, Tyson. I know, I know, I just need to buy organic. Unfortunately, our roommate just moved out and it’s all I can scrape to buy my spinach organic. But Tyson is just ridiculous. The quality is horrendous, and they are grossly overpriced unless you can catch it when the family packs are on sale for $1.98/lb. So this week, nearly out of chicken, I opted for the Ingles meat counter’s stir fry chicken packet. They’re pre cleaned, pre sliced for stir fry, and looked better overall than most all of the Tyson at the store.

I’ve been craving Chinese food really badly for a week or so now, and it was brought to a whole new level on Friday night because my family ordered take out and it smelled delicious. Tonight I threw together a healthy take on stir fry with Quinoa, the prepared chicken, tons of delicious veggies, and a little Asian flavor.

I ate my fill, mom loved it, and dad had seconds. And maybe thirds. It was definitely delicious. Alex had some of the same chicken chopped smaller and made into quesadillas, and he thoroughly enjoyed those, too.

Quinoa stir fry with chicken and vegetables:

1/2 cup quinoa
1/2 medium zucchini squash
1 medium yellow squash
2 medium carrots
1 cup portabello mushrooms
1/2 medium yellow bell pepper
1 medium stalk of broccoli
1 package stir fry chicken, about 1/2 lb
Soy sauce/duck sauce to taste (we didn’t have bottles on hand so it was equivalent to 7 packets of Kari-Out soy sauce, and 4 packets of Kari-Out duck sauce.

Bring 1/2 cup quinoa and 1 cup chicken broth to a rapid boil. Boil for 10 minutes, adding about 3/4 a cup of water halfway through. When most liquid has been absorbed, remove from heat and cover. Leave aside until everything else is ready to serve.

I began by prepping all of my veggies. I simply sliced the zucchini and squash into medallions, and then halved or quartered them depending on the medallion size. I cut florets off the top of the broccoli, and set the stalk aside. Mushrooms got a rough chop, keeping them fairly large since they cook down quite a bit. The carrots were thinly sliced lengthwise and the bell pepper was chopped into bite sized pieces. I trimmed the outer skin off the broccoli stalk, and julienned it so that it mimicked the bamboo shoots I love so much in restaurant Chinese food.

In a large skillet or wok, heat about 2 tbsp of olive oil and 1 tbsp butter. Add all veggies, kickin’ chickn’ seasoning to taste, and saute until all veggies are soft but still a little crisp. When veggies are cooked, add soy sauce, duck sauce, and ground ginger to taste, and reduce heat to low allowing vegetables to simmer while you cook the chicken.

Add 2 tbsp olive oil to another saute pan, add chicken, kickin’ chickn seasoning and saute until chicken is golden-brown and cooked through. Add chicken to vegetables, and serve on top of quinoa.

This makes about 6 healthy servings, and contains: 197 calories, 19g of carbs, 5g of fat, 22g of protein, 248mg sodium, and 3g of fiber.

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  1. Trackback: I’m having an affair « firstdayoftherestofdays

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