Recipe: Quinoa "Fried Rice" and Wasabi Meatballs
A comforting dish with Asian flair, excerpted from Matt Fitzgerald's 'Racing Weight Cookbook'
Peter Bagi, Courtesy VeloPress
Quinoa “Fried Rice”
4 Servings (1 ¼ cups) // 30 minutes
- ¾ cup quinoa, rinsed and rained
- 1 ½ cups water
- 1 egg, beaten
- 1 teaspoon sesame oil
- ½ red pepper, chopped
- ½ yellow onion, chopped
- 2 celery ribs, chopped
- 1 clove garlic, crushed or minced
- 2 teaspoons soy sauce
Combine quinoa and water in a small saucepan and bring to a boil. Reduce heat to low and cover. Cook 20 minutes or until all water is absorbed, then turn off heat. Let quinoa cool, uncovered. (This lets extra moisture evaporate so the quinoa is dry.)
In a large nonstick skillet, scramble egg over medium heat, breaking into small pieces. Transfer cooked egg to a small plate or bowl and return skillet to stove.
Raise heat to medium-high and add sesame oil to skillet. Heat oil for 1 minute, then add red pepper, yellow onion, celery, and garlic. Stir-fry for 5 minutes, then add cooked quinoa, egg, and soy sauce. Cook, stirring for 2 minutes or until hot, and serve.
Per serving: 173 calories, 5g fat, 27g total carbohydrate, 4g dietary fiber, 7g protein
4 servings (8 meatballs) // 30 minutes
- 1 pound 96% lean ground beef
- 3 cloves garlic, crushed or minced
- 1 tablespoon prepared wasabi paste
- 1 tablespoon soy sauce
- ½ teaspoon ground ginger
- ¼ teaspoon red pepper flakes
In a large mixing bowl, combine all ingredients and mix well. Form meat mixture into 32 1-inch meatballs, ½ ounce each.
Place meatballs in a single layer in a large nonstick skillet and cook over medium heat, turning occasionally, to brown outsides.
Cover skillet and reduce heat to low, cooking for an additional 10-15 minutes.
Per serving: 157 calories, 5g fat, 3g total carbohydrate, 1g dietary fiber, 24g protein