Morning Asian-Style Quinoa Stir-Fry
Morning Asian-Style Quinoa Stir-Fry marries fluffy quinoa with crisp vegetables, tender chicken, and earthy kale for a balanced, satisfying bite. Aromatic ginger, garlic, and sesame oil create a fragrant base, while a splash of soy and a hit of chile-garlic sauce brighten each forkful. Top with eggs to your liking and sprinkle with cilantro and sesame for a hearty breakfast or brunch.
- Prep20 mins
- Cook35 mins
- Serves1
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Morning Asian-Style Quinoa Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityFair
- 49 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 51 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 43
- Heart Health
- 41
- Metabolic
- 60
- Digestive
- 39
- Inflammatory
- 33
- Performance
- 51
- General Wellness
- 1
Bring 1 cup water and quinoa to a boil in a saucepan. Lower the heat to medium-low, cover, and simmer until the quinoa is tender, 15 to 20 minutes.
- 2
Finely chop the carrot, broccoli, and onion in a food processor.
- 3
Heat sesame oil in a large skillet over medium heat. Add the garlic and sauté until fragrant, about 1 minute. Add the chopped vegetables; cook and stir until the onions are translucent, 3 to 5 minutes. Add the kale; cook until wilted, about 1 minute. Add soy sauce and 1 tablespoon water; cook for 5 more minutes.
- 4
Add the chicken and 1/4 cup cooked quinoa to the vegetable mixture. Cook and stir until heated through, 2 to 3 minutes. Transfer the stir-fry to a plate.
- 5
Spray the skillet with cooking spray and cook the eggs to your preference, 3 to 5 minutes. Place the cooked eggs on top of the stir-fry on the plate. Garnish with chile-garlic sauce, cilantro, and sesame seeds.
- Calories 2509.82 kcal High 125%
- Protein 61.71 g Good Source 123%
- Carbohydrate 179.83 g 65%
- Total Fat 169.83 g High 218%
- Saturated Fat 16.15 g High 81%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 559.99 mg High 187%
- Sodium 1069.35 mg High 46%
- Dietary Fiber 23.14 g Good Source 83%
- Total Sugars 17.6 g --
- Added Sugars 10.61 g High 21%
- Calcium 345.44 mg Good Source 27%
- Iron 10.37 mg Good Source 58%
- Potassium 942.07 mg Good Source 20%
- Vitamin A 833.95 mcg Good Source 93%
- Vitamin C 172.36 mg Good Source 192%
- Vitamin D 2.05 mcg Moderate 10%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Sesame
- Garlic 🧄
- Onions 🧅
About This Recipe
Morning Asian Style Quinoa Stir Fry is made with 16 ingredients and serves 1. It takes about 55 mins and is rated medium. Key ingredients include Broccoli Florets, Carrot, Cooking Spray, and Diced Fully Cooked Chicken Breast. Each serving provides about 2509.82 kcal, and is a good source of protein.
Recipe Questions
- What is Morning Asian-Style Quinoa Stir-Fry made of?
- The main ingredients are Broccoli Florets, Carrot, Cooking Spray, Diced Fully Cooked Chicken Breast, Diced Onion. The full list of 16 is above.
- How long does it take to make Morning Asian-Style Quinoa Stir-Fry?
- About 55 mins in total: 20 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 2509.82 kcal. The full nutrition breakdown is above.
- Is Morning Asian-Style Quinoa Stir-Fry easy to make?
- This recipe is rated medium, with 16 ingredients and 5 steps.
- Is Morning Asian-Style Quinoa Stir-Fry healthy?
- Morning Asian-Style Quinoa Stir-Fry has an easyChef Pro health score of 54/100. Per serving, it provides 2509.82 calories and 61.71 g of protein, or 123% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 1069.35 mg (46% of the Daily Value), saturated fat at 16.15 g (81% of the Daily Value) and added sugars at 10.61 g (21% of the Daily Value). It contains Eggs, Sesame, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required