Quinoa Vegetable Stir Fry

In this dish, you get the crunch and snap of lightly steamed asparagus, zucchini, and carrot plus the nutty flavour of quinoa—all subtly highlighted by ginger and soy sauce.  

This stir fry is a great way to use leftover quinoa and to take advantage of whatever vegetables happen to be seasonal and cheap at the moment.  This version was inspired by specials on yellow and green zucchini as well as cheaper, spring asparagus.

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Makes 8 1-cup servings

 Ingredients

  • 2 tbsp. chicken broth powder and ½ cup water
  • 1 tbsp. minced garlic
  • 1½ tbsp. minced ginger
  • 1 bunch scallions/green onions, sliced
  • 2 yellow zucchini, sliced
  • 2 green zucchini, sliced
  • 1 bunch asparagus, woody ends removed and spears cut into 1-2 inch lengths
  • 1 medium carrot, halved lengthwise and cut into thin slices
  • 1½ cups cooked quinoa
  • 2 tbsp. gluten-free soy sauce
  • Salt to taste

This recipe requires a skillet or wok with a lid.

Directions  

  1. Using a large skillet or wok over medium-high heat, cook chicken broth powder-water mixture until bubbling hot
  2. Stir in garlic, ginger, and scallions and cook for 1 minute.
  3. Add zucchini, asparagus, and carrot.
  4. Turn heat to medium and cook covered for 12 minutes (stirring occasionally) or until carrots are tender.  The zucchini gives of liquid as it cooks so you shouldn’t have to add water but, if your pot dries, add ¼ cup of water.
  5. Stir in cooked quinoa and soy sauce.
  6. Remove from heat when ingredients are uniformly hot.
  7. Add salt if necessary.

For Weight Watchers: 1 point per 1-cup serving on both the Points and PointsPlus plans.

Nutritional Information for a 1-cup serving:

Note: the chicken broth powder is not included in the nutritional information as it is not on the database that I am using.  It contains no sodium or MSG.

  •  Calories 135 (8 from fat)
  • Fat 1 g
  • Carbohydrate 28 g
  • Fiber 11 g
  • Protein 11 g
  • Sodium 1020 mg

This food is low in saturated fat, and very low in cholesterol.  It is also a good source of protein, vitamin E (alpha tocopherol), niacin, calcium, magnesium, phosphorus, and zinc and a very good source of dietary fiber, Vitamin A,  Vitamin C, Vitamin K, thiamin, riboflavin, Vitamin Bb6, folate, iron, potassium, copper, and manganese.

Sesame Asparagus with Carrots

Heighten the flavour of fresh, spring asparagus with carrots and the light application of soy sauce, sesame oil, and sesame seeds.

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Ingredients

  • 1 large bunch asparagus, about 3-4 cups
  • 2 large carrots, peeled
  • 2 tbsp. of chicken broth powder mixed with ½ cup of water, or ½ cup of liquid chicken broth
  • 1 tbsp. minced ginger
  • 1 tbsp. wheat-free soy sauce
  • 1.5 tsp. sesame oil
  • 1 tbsp. sesame seeds

This dish requires a skillet that has a lid.

Directions

    1. Mix soy sauce and sesame oil in a bowl and put to one side.
    2. Break off woody ends of the asparagus and cut remaining spears into pieces about 1 inch long.
    3. Cut carrots into thin slices (about ¼ inch).
    4. Pour chicken broth-water mixture to skillet and place over medium-high heat.
    5. When bubbling, add minced ginger.  Cook for 30 seconds.
    6. Add carrots and stir-fry for 30 seconds.
    7. Lower heat to medium. 
    8. Cover skillet and let carrots steam until crisp (about 15 minutes).  If the pan gets dry, add ½ cup of water.
    9. Add asparagus and mix with the carrots.
    10. Cover and let all vegetables steam until tender (about 10 minutes).
    11. Uncover and let water boil off.
    12. Remove from heat.
    13. Add soy sauce-sesame oil mixture and toss vegetables to coat.
    14. Sprinkle with sesame seeds and mix.

For Weight Watchers: Overall point value in both the Points and PointsPlus is 2.5 points for the entire dish.