For our next The Hot Plate favourite recipe, Account Executive Carly Spears shares how she transformed her favourite restaurant meal into a healthy recipe. Check out the inspiration behind Carly’s Chicken Fried Quinoa recipe and then cook up a batch in your own kitchen.
“Growing up, one of my favourite meals to go out for was teppenyaki, and one of my favourite reasons why, was for the fried rice! After watching the chef make my favourite dish a number of times, I grew to remember a rough idea of the recipe and, before long, was making it at home. Knowing well that this indulgent dish was not the type of dish we should be eating too often, I started playing around with the recipe – substituting olive oil for butter and, of course, quinoa for rice! I was instantly hooked. The crunchy texture of the tri-coloured quinoa adding that extra element that was apparently missing with the white rice. Now I can eat it all of the time without feeling guilty.”
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
2 tbsp (30 mL) olive oil
Salt and pepper
1 small white onion, finely chopped
1 tbsp (15 mL) minced garlic
1 carrot, peeled and chopped
1 cup (250 mL) tri-colour quinoa, cooked and cooled
1 cup (250 mL) small broccoli florets, blanched
1/4 cup (60 mL) low-sodium soy sauce (approx.)
2 boneless, skinless chicken breasts, cooked and thinly sliced
1. Heat half the oil in a large, nonstick skillet set over medium-high heat. Add the eggs; season with salt and pepper. Break the yolks without scrambling with the whites. Cook for 3 to 5 minutes or until yolks and whites are set. Transfer to a cutting board and chop; set aside.
2. Heat the remaining oil in the pan set over medium heat. Add the onion and garlic. Cook, stirring often, for 5 to 7 minutes or until tender but not browned.
3. Increase the heat to medium-high. Add the carrot; cook for 3 minutes. Stir in the quinoa, broccoli and soy sauce. Cook for 3 minutes or until heated through. Stir in the egg. Divide between 4 plates and top with sliced chicken. Serve with soy sauce.
Amanda Riva is the host of The Hot Plate, a free online cooking show dedicated to inspiring culinary confidence in new cooks. The Hot Plate also offers regular cooking tips and advice, how-tos, and information on seasonal ingredients.