One of my favorites ... a fun way to have stir fry!
This stir fry is very high in manganese, vitamins B6 and C. Manganese is a mineral that is part of many different enzymes working throughout the body. Vitamin B6 helps nerve cells to communicate. It is involved in making hormones, insulin, antibodies, and cell membranes, and is needed for the normal breakdown of protein, carbohydrate and fat. Vitamin C is an antioxidant that protects cells against damage, helps wounds to heal, fights infections, promotes healthy bones, teeth, gums and blood vessels, and aids in the absorption of iron.
It's also high in magnesium and vitamin A. Magnesium is a mineral important for muscle contractions, a healthy nervous system, immune system and strong bones. It is involved in hundreds of enzyme reactions in the body. Vitamin A is needed for normal vision, immunity, growth and reproduction. It keeps the mucous linings of the respiratory, urinary, and intestinal tracts healthy to prevent bacteria and viruses from entering.
There is no cholesterol and it's low in saturated fat.
Ingredients (serves 3, 345 calories per serving. One serving is without pineapple shell)
Pineapple and quinoa are the core ingredients, but you can use whatever you have for vegetables.
Chunks from pineapple (about 2 cups)
1/4 cup green bell pepper
1 tbsp ginger
4 button mushrooms
1/4 cup zucchini
1/4 cup peanuts
2 tbsp chives
2 garlic cloves
2 tbsp lliquid aminos (or lite soy sauce)
2 tbsp water
1 cup quinoa
2 cups vegetable stock
- Slice pineapple lengthwise starting at the base and cut through the top leaves with a long knife
- Remove the core
- Remove the pineapple chunks and chop into bite size pieces
- Prepare one cup of quinoa with 2 cups vegetable stock
- Cut vegetables into small pieces. Use a large wok.
- Stir fry ingredients in 2 tbsp of water quickly (within a minute) at high temperature, continually tossing as you add each ingredient
- Be sure to add the vegetables that take the longest to cook to the pan first. Carrots first, ginger and garlic last. After all vegetables are cooked add soy sauce and mix.
- Add cooked quinoa into wok and briefly toss
- Spoon stir-fry mix into the pineapple halves and serve
Note to vegan chef
You will have more stir fry than what fits into the two halves so plan on having one serving as extra or as leftovers. So it's really 3 servings of stir fry. Add more soy sauce and water if you prefer more juice.
Reference: Calorie Count