Chicken Fried Quinoa 7 Smartpoints

Yield: Yields 6 (1 1/3 cup) main course servings or 12 (2/3 cup) side dish servings

Ingredients:

3 teaspoons canola oil, divided
½ cup chopped onion
2 large eggs
1 tablespoon + 1/8 teaspoon sesame oil, divided
3 tablespoons + 1/8 teaspoon low sodium soy sauce, divided
12 oz shredded or chopped cooked chicken breast
½ cup frozen peas, thawed
½ cup carrots, diced very small
3 cups cooked quinoa
3 scallions, diced (the green parts)
1 cup bean sprouts

Directions:

In a wok or large saute pan, bring two teaspoons of the canola oil over medium heat. Add the chopped onion and cook for 8-9 minutes, stirring regularly, until the onions are cooked through and browning. Remove the onions to a side plate and remove the wok from heat.
In a medium bowl, combine the eggs with 1/8 teaspoon of the sesame oil and 1/8 teaspoon of the soy sauce. Lightly beat the eggs with a fork. Place the wok back over medium heat and add the remaining teaspoon of canola oil. Swirl the pan to coat the bottom. Add the egg mixture and scramble the eggs using a spatula. Remove the eggs to a side plate.
Pour the remaining tablespoon of sesame oil into the wok and bring to medium heat. Add the cooked chicken, peas, carrots and the cooked onions from step 1 and stir until well mixed. Stir fry for about 2 minutes.
Add the quinoa, scallions and bean sprouts and mix together. Continue to stir fry for another 3 minutes. Add the scrambled eggs and drizzle the entire mixture with the 3 tablespoons of soy sauce. Mix the soy sauce in to coat and stir fry for another minute.

Weight Watchers SmartPoints:
7 per (1 1/3 cup) main course serving
4 per (2/3 cup) side dish serving
Weight Watchers Points Plus:
7 per (1 1/3 cup) main course serving
4 per (2/3 cup) side dish serving
Nutrition Information
per (1 1/3 cup) main course serving: 306 calories, 26 g carbs, 3 g sugars, 10 g fat, 2 g saturated fat, 27 g protein, 4 g fiber
per (2/3 cup) side dish serving: 153 calories, 13 g carbs, 2 g sugars, 5 g fat, 1 g saturated fat, 13 g protein, 2 g fiber

source: emilybites

4 SmartPoints, 7 SmartPoints

mardi 5 janvier 2016

Weight Watchers Recipes

Chicken Fried Quinoa 7 Smartpoints

Ingredients:

Directions:

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