Ingredientes para Quinoa Egg Veggie Stir Fry For One
- 1 large egg
- Egg Whites
- ½ cup chopped vegetables (e.g., bell peppers, onions, carrots, zucchini)
- 1 cup fresh spinach leaves
- Low Fat Cheese
- ½ cup quinoa
- Edamame
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Como fazer Quinoa Egg Veggie Stir Fry For One
- Bring 1 cup of water to a boil in a small saucepan. Add ½ cup quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed.
- In a separate bowl, whisk 1 large egg and 1 tablespoon of water.
- Heat a small non-stick pan over medium heat. Lightly coat with cooking spray or 1 teaspoon olive oil. Add 1 clove minced garlic and sauté for 30 seconds.
- Add 1 cup of fresh spinach leaves and cook until wilted, about 2 minutes.
- Stir in ½ cup frozen soy peas. After 2 minutes, add ½ cup chopped vegetables (e.g., bell peppers, onions, carrots, zucchini). Cook until tender-crisp, about 3-5 minutes.
- Pour in the whisked egg mixture. Add the cooked quinoa and 1 tablespoon of shredded cheese. Stir gently until the egg is set and everything is well combined.
- Serve immediately, topped with your favorite salsa, 2 slices of fresh tomato, or a dollop of organic ketchup (optional).
Nutrition Information (Approximate per serving)
Sodium
25 g
Sugar
9g
Fat
113g
Carbs
21g
