Eating the recommended servings of produce, healthy protein, and omega-3 fat sources is essential to good gut health and less inflammation. Carolyn Williams, author of MEALS THAT HEAL, shares a go-to anti-inflammatory recipe for Chicken Fried Quinoa.
When making a stir-fry, the actual cooking takes practically zero time, so make sure you have everything prepped before you start. Use two packages of pre-cooked quinoa to get the amount needed for this recipe.
Hands-on: 20 min. // Total: 20 min. // Serves 4
Dairy-free // Gluten-free
- 1½ tablespoons sesame oil
- ½ pound skinless, boneless chicken thighs, cut into ½‑inch pieces
- ½ cup chopped red bell pepper
- ½ cup chopped scallions
- 2 garlic cloves, minced
- 1 teaspoon minced fresh ginger
- 2½ cups cooled cooked quinoa
- ¾ cup frozen shelled edamame, thawed
- 1 large egg, lightly beaten
- ¼ cup gluten-free lower-sodium soy sauce or tamari
1. Heat a large skillet over medium-high. Add 1 tablespoon of the oil to the pan; swirl to coat. Add the chicken and cook, stirring often, for about 4 minutes. Add the bell pepper, scallions, garlic, and ginger to the skillet and cook, stirring often, until the chicken is done and the vegetables are just tender, about 3 minutes. Transfer the chicken mixture to a plate and wipe the skillet clean with a paper towel.
2. Heat the remaining 1⁄2 tablespoon oil in the same skillet over medium. Add the quinoa and edamame and cook, stirring constantly, until thoroughly heated, about 2 minutes. Push the quinoa mixture to the side of the skillet. Add the egg to the opposite side of the skillet and cook, stirring constantly, until scrambled, about 1 minute; stir in the quinoa mixture. Add the chicken mixture and soy sauce to the skillet and cook, stirring often, until thoroughly heated, about 1 minute.
(serving size: 1 cup): CALORIES 327; FAT 12g (sat 2g, unsat 9g); PROTEIN 22g; CARB 31g; FIBER 5g; SUGARS 2g (added sugars 0g); SODIUM 658mg; CALC 5% DV; POTASSIUM 9% DV
For 100+ everyday anti-inflammatory recipes that you can make in 30 minutes or less, pick up a copy of MEALS THAT HEAL by Carolyn Williams, PhD, RD
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Carolyn Williams, PhD, RD, is a registered dietitian and culinary nutrition expert known for her ability to simplify the concept of healthy eating. She serves as a contributing editor for Cooking Light and Real Simple and won a James Beard Award for her 2016 article “Brain Health.” She also develops content for a variety of media outlets and lifestyle brands such as Real Simple, Parents, Rally Health, Eating Well, eMeals, and Health. Other work includes nutrient analysis, recipe development, and writing, including her newest cookbook Meals That Heal which focuses on using the healing aspects of food with a quick, easy and practical approach. Carolyn is also a tenured faculty member at a local college teaching culinary arts and nutrition classes.
Recipe excerpted from Meals That Heal by Carolyn Williams. Copyright © 2019 by author. Used by permission of the publisher. All rights reserved.