Quinoa Fried "Rice" with Tuna

Name: Quinoa Fried "Rice" with Tuna
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 serving
Ingredients: 1 cup quinoa; 3 teaspoons safflower, peanut or other neutral-flavored oil; 2 large eggs; salt and pepper; 3 cloves garlic; 3 scallions; 1 red bell pepper; ¾ cup frozen peas; 2 tablespoons low sodium soy sauce; 2 teaspoons sesame oil; 1-2 teaspoons Sriracha; 2 (5 oz) cans solid white albacore tuna in water, drained

User Reviews

5.0

3 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings
4
Calories
342 kcal
Course
Side Dish, Main Course
Cuisine
American

Quinoa Fried "Rice" with Tuna

Kaitlin Farley

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This easy, protein-packed fried “rice” features nutritious quinoa and canned tuna.

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Ingredients

Servings

1 cup quinoa, rinsed
3 teaspoons safflower, peanut or other neutral-flavored oil, divided
2 large eggs
salt and pepper
3 cloves garlic, minced
3 scallions, sliced (whites and greens separated)
1 red bell pepper, diced
¾ cup frozen peas
2 tablespoons low sodium soy sauce (or tamari if gluten-free)
2 teaspoons sesame oil
1-2 teaspoons Sriracha (optional)
2 (5 oz) cans solid white albacore tuna in water, drained

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Instructions

Place the quinoa in a saucepan with 2 cups water and bring to a boil. Lower heat to a simmer and cover. Cook 10-15 minutes until done. Cool the quinoa, ideally overnight, in the refrigerator.
Heat 1 teaspoon oil in a wok over medium high heat. Beat the eggs in a bowl with a fork and add them to the pan. Season them with a pinch of salt and pepper. Cook, stirring occasionally, until firm. Break the egg up into pieces with a spatula and transfer it to a plate.
Heat the remaining 2 teaspoons oil in the wok. Add the garlic and cook a few seconds until fragrant. Add the scallion whites and bell pepper and cook a few minutes, stirring often, until crisp tender. Add the peas and cook another 1-2 minutes until heated through. Add the cooled quinoa and stir to combine. Add the soy sauce, sesame oil, Sriracha, scallion greens, egg, and tuna and stir to combine well. Garnish with sliced scallions.

Nutrition Information

Show Details

Serving 0g Calories 342kcal (17%) Carbohydrates 35.2g (12%) Protein 24.7g (49%) Fat 10.1g (16%) Saturated Fat 1.7g (9%) Polyunsaturated Fat 0g Monounsaturated Fat 0g Trans Fat 0g Cholesterol 0mg (0%) Sodium 500mg (21%) Potassium 0mg (0%) Fiber 5.1g (20%) Sugar 0g (0%) Vitamin A 0IU (0%) Vitamin C 0mg (0%) Calcium 0mg (0%) Iron 0mg (0%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 342 kcal

% Daily Value*

Serving	0g
Calories	342kcal	17%
Carbohydrates	35.2g	12%
Protein	24.7g	49%
Fat	10.1g	16%
Saturated Fat	1.7g	9%
Polyunsaturated Fat	0g	0%
Monounsaturated Fat	0g	0%
Trans Fat	0g	0%
Cholesterol	0mg	0%
Sodium	500mg	21%
Potassium	0mg	0%
Fiber	5.1g	20%
Sugar	0g	0%
Vitamin A	0IU	0%
Vitamin C	0mg	0%
Calcium	0mg	0%
Iron	0mg	0%