Quinoa Brown Fried Rice
Quinoa Brown Fried Rice at Panda Express is a healthier twist on the traditional fried rice. It combines the nutritional benefits of quinoa and brown rice with stir-fried vegetables and seasonings, creating a heartier and more nutrient-packed side dish. Quinoa is considered a complete protein, making this dish a good choice for those seeking a higher-protein, fiber-rich alternative to regular fried rice.
Here’s a detailed breakdown of the Quinoa Brown Fried Rice at Panda Express, including its calories, ingredients, nutritional information, allergens, and recommendations.
Calories
A typical serving of Quinoa Brown Fried Rice (about 5.6 oz or 159 grams) contains approximately 420 calories. This is slightly lower in calories compared to regular Fried Rice (which is around 520 calories), due to the inclusion of quinoa and brown rice, which add more fiber and protein but don’t require the same amount of oil or seasoning.
Ingredients
Quinoa Brown Fried Rice at Panda Express is made from a blend of brown rice, quinoa, vegetables, and seasonings. Here’s a breakdown of the key ingredients:
- Brown Rice (high in fiber and a more nutritious alternative to white rice)
- Quinoa (a whole grain and complete protein, rich in essential amino acids)
- Carrots (diced for sweetness and color)
- Green Onions (for a mild onion flavor)
- Peas (green peas, adding crunch and nutrition)
- Eggs (scrambled, providing protein and richness)
- Soy Sauce (used for seasoning)
- Canola Oil (used for stir-frying)
- Garlic (for flavor)
- Salt (for seasoning)
The combination of quinoa and brown rice makes this dish an excellent source of fiber, protein, and essential nutrients.
Estimated Nutritional Information (per serving)
Here’s an estimated breakdown of Quinoa Brown Fried Rice at Panda Express, based on a typical serving size (5.6 oz or 159g):
- Calories: 420
- Protein: 10g
- Total Fat: 16g
- Saturated Fat: 2g
- Carbohydrates: 58g
- Dietary Fiber: 6g
- Sugars: 5g
- Sodium: 760mg
- Vitamin A: 10% of the Daily Value (DV)
- Vitamin C: 6% of the DV
- Calcium: 6% of the DV
- Iron: 10% of the DV
Key Nutritional Highlights
- High in fiber (6g), primarily from the brown rice and quinoa.
- Moderate in protein (10g), thanks to the quinoa and eggs.
- Relatively high in fat (16g), primarily from the oil used for stir-frying, though the fats are generally from plant-based sources (canola oil).
- Sodium is moderate (760mg), so it may be a concern for those on low-sodium diets.
Allergens
The Quinoa Brown Fried Rice at Panda Express contains several common allergens:
- Eggs (from the scrambled eggs in the dish)
- Soy (from the soy sauce used for seasoning)
- Gluten (potentially in the soy sauce, as most soy sauce contains wheat)
There are no nuts, dairy, or shellfish in this dish, but cross-contact can occur in the kitchen, so it’s important to ask about potential allergens if you have sensitivities.
Recommendation
For a Healthier Option: Quinoa Brown Fried Rice is a great choice for those seeking a higher-protein, higher-fiber, and whole grain option compared to regular fried rice. The inclusion of quinoa and brown rice boosts the nutritional profile with more fiber and protein, making it a great option for anyone looking to add more whole grains to their diet.
For Low-Carb or Keto Diets: This dish is not suitable for low-carb or keto diets due to the high carbohydrate content (58g per serving). If you’re on a low-carb diet, you may want to opt for Super Greens or Steamed Vegetables instead.
For Vegetarians and Vegans: While the dish contains eggs, it is vegetarian-friendly. If you’re vegan or avoiding eggs, you can request to have the eggs left out. This may reduce the protein content slightly, but it remains a healthy, plant-based dish with quinoa and brown rice as the primary sources of protein.
For Balanced Meals: The dish is a good source of complex carbohydrates, fiber, and protein. Pairing Quinoa Brown Fried Rice with a lean protein, such as Grilled Chicken or Kung Pao Chicken, can make for a more filling and balanced meal.
For Sodium Watchers: If you are on a low-sodium diet, this dish contains moderate sodium (760mg per serving), so be mindful of your overall sodium intake, especially if paired with high-sodium entrees. You can also ask for low-sodium soy sauce if you’re concerned about the salt content.
If you’re looking for a more wholesome, filling side dish with an extra boost of protein and fiber, Quinoa Brown Fried Rice is a great choice. However, be mindful of its higher carbohydrate content if you’re watching your carb intake.
Please Note: Prices may vary by location, size, and local pricing policies. Generally, you can expect it for a standard size. For the most accurate pricing, it’s best to check the Panda Express Mobile App or visit a local store.
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