5 from 3 votes
Quinoa Fried "Rice" with Tuna
This easy, protein-packed fried “rice” features nutritious quinoa and canned tuna.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings:
4
Calories:
342 kcal
Course:
Side Dish, Main Course
Cuisine:
American
Ingredients
- 1 cup quinoa rinsed
- 3 teaspoons safflower oil divided, or peanut oil or other neutral-flavored oil
- 2 egg large
- salt
- black pepper
- 3 cloves garlic minced
- 3 scallion sliced (whites and greens separated
- 1 red bell pepper diced
- ¾ cup peas frozen
- 2 tablespoons soy sauce or tamari if gluten-free, low sodium
- 2 teaspoons sesame oil
- 1-2 teaspoons sriracha (optional)
- 2 solid white albacore tuna in water, drained, 5 oz cans
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 342
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.