Quick and Healthy Pineapple "Fried Rice"

Prep Time

15 min

Cook Time

17 min

Servings

6

A take-out classic made better with a more nutritious grain: quinoa


Ingredients

  • 1 tablespoon canola oil
  • 4 omega-3–enriched eggs, lightly beaten
  • 1 medium onion, chopped (about 2 cups)
  • 1 bag coleslaw mix (14 oz)
  • 1 tablespoon minced garlic
  • 2 cups cooked quinoa (prepared according to package directions)
  • 1 can (20 oz) pineapple chunks in pineapple juice
  • 1 cup frozen peas, thawed
  • 3 tablespoons low-sodium soy sauce

Directions

Step 1

Place 1 teaspoon of the canola oil in a large pan or wok over medium heat.

Step 2

Add eggs to pan and season with salt and freshly ground black pepper. Cook 2 minutes, using a spatula to break eggs into small pieces, until fully cooked. Set eggs aside and use spatula to scrape remaining bits from pan.

Step 3

Place remaining oil in pan over medium heat. Add onion and cook 1 minute, until slightly softened. Stir in coleslaw and garlic and cook, stirring frequently, for 10 minutes. Season with salt and pepper.

Step 4

Add pineapple and peas and cook,stirring, 2 to 3 more minutes, or unti heated through.

Step 5

Transfer cooked quinoa to large serving bowl. Transfer vegetable mixture from pan into bowl with quinoa and stir in soy sauce until well combined.

Step 6

Gently stir in reserved eggs and season with salt and pepper, if desired.


Nutritional Information

Calories 412
Fat 14 g
Saturated fat 1.9 g
Protein 14 g
Carbs 58 g
Fiber 6 g
Cholesterol 125 mg
Sodium 293 mg


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