Kevin Tatar – who determines that it is Not Chef, just a layman – uses his YouTube channel and TikTok to show you how to make healthy, cheap and easy meals. “I love preparing all kinds of food,” he says on his channel. “I want to show people that anyone can cook, enjoy and relax with her.” His YouTube channel is full of clever cooking ideas, like how to turn a can of tuna into a restaurant-quality meal or a black bean burger recipe that he swears tastes better than fast food.
Recently, Tatar shared an egg and quinoa recipe that’s packed with protein and fiber — and it works for breakfast or dinner. Here’s a summary of what it contains, along with the two main ingredients listed above: green onions, paprika, cayenne pepper, chunks of sugar, mushrooms, soy sauce, fish sauce, sesame oil, rice vinegar, and salt. In just a few minutes, the ingredients come together to make a delicious stir-fry dish. The grand total for this meal is $1 a serving.
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Registered dietitian Maggie Michalczyk, RD, says she definitely loves this meal. “I like that it has a good amount of veggies in it and I like adding quinoa because it gives the meal more protein and plant fiber,” she says. Besides containing fiber, Michalczyk says quinoa is a good source of folate, zinc, magnesium, and iron — all of which (plus protein and fiber) benefit the cardiovascular system, cognitive function, and the gut microbiome. “The egg on top is also a great choice because it adds six grams of high-quality protein plus all nine essential amino acids to this dish,” she adds. “Eggs are definitely a fridge staple, I recommend always having them on hand to add to breakfast, lunch, and dinner.”
Watch the video below to learn more about the health benefits of adding eggs to your meals:
The Tartars use four types of sauces to add flavor to the eggs and quinoa, and Michalczyk says that’s the only part of the recipe that sodium watchers want to eat. If you’re trying to reduce your sodium intake, she recommends using low-sodium soy sauce. But other than that, she says this egg and quinoa recipe is a win after all. “Overall, I think this is a great meal to keep in your back pocket for a weeknight meal because it’s inexpensive and nutritious,” she says. “You can easily chop up the veggies based on what you have on hand or substitute quinoa for rice. Definitely dietitian approved!”
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