Meal Prep Chicken Quinoa Fried Rice Bowls
These healthy and hearty Meal Prep Chicken Quinoa Fried Rice Bowls combine protein-packed chicken, vibrant veggies, and the wholesome texture of quinoa, making them perfect for busy individuals and families.
Ingredients
Grains and Liquids
- 1 cup uncooked white quinoa, rinsed Make sure to rinse thoroughly.
- 1 1/4 – 2 cups chicken broth Adjust the amount based on desired flavor.
Protein
- 1 pound boneless skinless chicken breasts, cut into bite-sized chunks Can substitute with tofu for a vegetarian option.
- 2 large eggs, whisked Use non-stick skillet for easier cooking.
Vegetables
- 1/2 medium onion, finely diced
- 2-3 large carrots, peeled and finely diced
- 1/2 cup frozen peas Can use fresh peas if available.
Aromatics and Sauces
- 1 tablespoon minced garlic
- 1 teaspoon fresh minced ginger
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1/2 tablespoon Sambal Oelek Add more for extra heat.
Oils and Seasoning
- 2-3 tablespoons avocado or olive oil For sautéing.
- to taste Salt and pepper
Instructions
Cooking the Quinoa
- Cook quinoa on the stove top according to package directions using chicken broth.
- You will need about 3 cups of cooked quinoa. Cool on a parchment paper-lined baking sheet.
Preparing the Sauce
- In a small bowl, mix together the soy sauce, sesame oil, and Sambal Oelek.
Cooking the Chicken and Vegetables
- Heat 1 tablespoon of oil in a large skillet, add the chicken, and cook until browned (about 6-8 minutes). Set the chicken aside.
- In the same pan, heat an additional 1/2 tablespoon of oil, add the onion and carrot, and cook until translucent.
- Add garlic and ginger, cooking for about 30 seconds until fragrant.
Combining Ingredients
- Stir in the cooked quinoa and the sauce mixture. Allow this to cook for about 3 minutes.
- Create a well in the center of the mixture, pour in the whisked eggs, cook for about a minute, then mix into the quinoa.
- Finally, add the peas and the chicken back into the pan, stir, and heat through for about 2-3 minutes before serving.
Notes
Garnish with freshly chopped green onions or a sprinkle of sesame seeds for added crunch. These bowls can be served warm or cold and pair well with a side salad or steamed broccoli.