Healthy Meal Prep
Asian Breakfast Stir-Fry Recipe

Asian Breakfast Stir-Fry

Description

Here is an under-an-hour recipe for an Asian-inspired, veggie-rich, breakfast stir-fry that could also work as a main dish lunch or dinner for 1.

Ingredients

  • 1 cup water
  • ½ cup quinoa
  • 1 large carrot, peeled and chopped
  • ½ cup broccoli florets
  • ¼ cup chopped onion
  • 1 (1 inch) piece ginger, peeled, or to taste
  • 1 tablespoon sesame oil
  • 1 tablespoon minced garlic
  • 1 cup kale
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon water
  • ½ cup shredded boneless, skinless baked chicken breast
  • 1 cooking spray (Optional)
  • 2 large eggs
  • 1 teaspoon chile-garlic sauce (such as Sriracha®), or to taste (Optional)
  • 1 teaspoon fresh cilantro, or to taste (Optional)
  • 1 teaspoon sesame seeds, or to taste (Optional)

Instructions


  1. Bring water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender, 15 to 20 minutes.
  2. Combine carrot, broccoli, and onion in the bowl of a food processor and chop.
  3. Heat sesame oil in a large skillet over medium heat and add garlic. Stir until fragrant, about 1 minute. Add chopped vegetable mixture from food processor. Cook and stir until onions are translucent, 3 to 5 minutes. Add kale; cook until wilted, about 1 minute. Add soy sauce and water; cook for 5 minutes more.
  4. Add chicken and 1/4 cup cooked quinoa to the skillet with the vegetable mixture. Cook and stir until heated through, 2 to 3 minutes. Transfer stir-fry to a plate.
  5. Spray the skillet with cooking spray and cook eggs to preference, 3 to 5 minutes. Place cooked eggs on top of stir-fry in the plate. Garnish with chile-garlic sauce, cilantro, and sesame seeds.

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Nutritional Information

Asian Breakfast Stir-Fry

Servings Per Recipe: 1
Calories: 814
% Daily Value *
protein: 96 %
carbohydrates: 24 %
exchange other carbs:
dietary fiber: 43 %
sugars:
fat: 56 %
saturated fat: 37 %
cholesterol: 142 %
vitamin a iu: 262 %
niacin equivalents: 138 %
vitamin b6: 72 %
vitamin c: 87 %
folate: 66 %
calcium: 21 %
iron: 45 %
magnesium: 85 %
potassium: 36 %
sodium: 41 %
thiamin: 43 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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