Quinoa Stir-Fry and Fiber

Carolyn Phenicie, Contributing Writer, Food Culture

I rarely test recipes from magazines, usually because they make too much for just me or because they call for ingredients that I use so rarely it wouldn't make sense to keep them in my tiny Manhattan kitchen. When I got this month's issue of SELF, though, I knew I had to try this recipe for quinoa stir-fry. 

Quinoa has been appearing more and more on menus and in recipes.  Unlike wheat or rice, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.

I love any food that's even vaguely Asian, and the texture of quinoa is always intriguing.

INGREDIENTS

3/4 cup quinoa, rinsed

1/2 teaspoon salt, divided

1 tablespoon vegetable oil

1 small carrot, thinly sliced

1 medium red bell pepper, cored, seeded and chopped

2 teaspoons grated ginger

1 clove garlic, sliced

1 small red chile, chopped (optional)

2 cups snow peas, trimmed

1/4 teaspoon black pepper

1 egg, beaten

4 oz grilled chicken breast, chopped

2 scallions, chopped

1/2 cup cilantro

1 tablespoon soy sauce

1) Place quinoa in a small saucepan with 3/4 cup water and 1/4 tsp salt. Bring to a boil, then reduce heat to low. Cover and cook, undisturbed, until quinoa absorbs water, about 15 minutes. Remove from heat, fluff with a fork and leave uncovered. 

2) Heat oil in a large skillet over medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute. 

3) Add bell pepper, ginger, garlic and chile, if desired; cook, stirring frequently, about 2 minutes. 

4) Add peas, sprinkle with remaining 1/4 tsp salt and pepper and cook, stirring frequently, 1 minute. 

5) Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes. 

6) Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more. Divide stir-fry among 4 bowls; serve warm.

I don't like spicy foods, so I omitted the chile, and I forgot to buy peas so I didn't include those either. Here's what my version looked like:

 

Although the recipe says it makes four servings, I made three. Plus, I don't have a wok, so I made it in a large skillet -- which wasn't quite big enough and so resulted in my getting quinoa all over my kitchen. It was delicious, but if I make it again, I'll likely add another egg, more ginger and less chicken. 

The recipe was packaged with a chart called "15 grains to eat more of," noting that carbohydrates are good for you and that those who eat at least 34 grams of fiber per day absorb up to 6 percent fewer calories. It seems that high fiber is the food modification of the moment, following in the steps of low carb and low fat. 

Many foods, like fruits and vegetables, whole grains, beans, oatmeal and other grains are naturally high in fiber. But it's new additions to foods from Kellogg's Apple Jacks cereal to Splenda to Fiber One Yoplait yogurt that's really making a splash. 

So where does this added fiber come from? Recently, food manufacturers learned to process inulin, a type of carbohydrate chain that doesn't break down totally in the digestive tract. It can be added to food without adding calories, and improves the taste and texture in addition to upping the fiber count. Most is derived from the chicory root. (It's the first ingredient in Fiber One Chewy Bars, which have 9 grams of fiber each.)  

Although inulin is derived from a plant, it – like too much fiber of any kind – can cause gastrointestinal discomfort. Like everything else, it's probably best to eat a variety of produce and grains (like quinoa) to meet daily fiber needs.

Comments

[online consultation]

Wow, looks mouth watering and I hope the taste is also good thanks.

[Jin]

Quinoa is a great way to stay gluten-free! I’m working with Fiber One, and we’re having a yogurt sampling promotion in Westfield Trumbull Mall at 5065 Main Street Trumbull, CT 06611 from 2/12/10 – 2/14/10 and Pentagon City Mall at 1100 S Hayes St Arlington, VA 22202 from 2/19/10 – 2/21/10. You can also get 75 cents off with a print-out of a coupon that can be found here: http://www.fiberone.com/Product/yogurts.aspx. Blog and tweet about this promotion, do not miss it!