Quinoa & Egg White Stir-Fry
This Quinoa & Egg White Stir-Fry Single Bowl Meal is a nutrient-dense, high-protein recipe ideal for those on a fat-loss or weight-management journey. Packed with egg whites for lean protein and quinoa for complex carbs, it provides sustained energy and satiety. The addition of colorful vegetables ensures a good dose of vitamins and minerals.
Nutrition Facts
Per serving
Energy
180 kcal
Protein
12 g
Carbs
23 g
Fat
4 g
Fiber
7 g
Ingredients
Quinoa
0.25 cup (50g)
Egg, poultry, white, raw
4 medium (132g)
Chopped Onion
0.5 small cup (50g)
Carrot
0.25 cup, chopped (50g)
Green Bell pepper
0.25 cup, chopped (50g)
Spinach
0.25 cup, chopped (50g)
Soy sauce
1 tsp (5g)
Black Pepper
1 tsp (2g)
Spring Onions, Raw
0.25 small cup (25g)
Olive Oil
1 tsp (5g)
Clove Garlic, Minced
1 tsp (5g)
Instructions
Preparation
Cook Quinoa: Rinse the quinoa thoroughly under running water to remove its natural bitterness. Boil water, add the quinoa, and simmer for 15 minutes or until the water is absorbed. Fluff the quinoa with a fork and let it cool completely.
Wash and chop spring onions.
Cooking Steps
Heat oil in a large non-stick pan or wok over medium heat.
Add minced garlic and sauté for 30 seconds until fragrant.
Toss in chopped onions, green bell pepper, and carrots. Stir-fry for 2-3 minutes until slightly softened.
Add the chopped spinach and cook for another minute until wilted.
Push the vegetables to one side of the pan and pour the egg whites into the other side. Scramble the egg whites gently until fully cooked.
Mix the scrambled egg whites with the vegetables.
Add the cooked quinoa, soy sauce, black pepper, and salt. Stir well to combine all the ingredients.
Cook for 2 minutes, allowing the flavors to meld together.
Remove from heat and garnish with chopped spring onions.