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Parmesan and Tomato Quinoa

Složka Množství Kalorie
Quinoa 180g 216kcal
Olivový olej 9.33g 82kcal
Sýr, parmezán, strouhaný 113.398g 477kcal
Rajčata cherry 341g 61kcal

Recipe Instructions:

INGREDIENTS
2
teaspoons olive oil
1
pint cherry tomatoes
Salt
Pepper
1
cup dry quinoa
4
ounces shredded Parmesan
DIRECTIONS
In a medium saucepan with a lid, over medium heat, heat oil. Add tomatoes, season with salt and pepper, and cook, stirring, until tomatoes begin to soften, 3 minutes. Add quinoa and cook, stirring, until mixture is thoroughly combined. Add 2 cups water and bring to a boil. Reduce heat to low, cover, and cook 15 minutes, until quinoa is fluffy and liquid is absorbed.
Cool slightly, then top with Parmesan.

nutriční údaje
Velikost porce 215 g | ml
Množství na porci 279
1168
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 15g 19%
Nasycené tuky 6.5g 32%
Sodík 671mg 29%
Sacharidy celkem 22g 8%
Vláknina 3g 11%
Cukr 3.5g
Bílkoviny 15g 30%
Vitamin D 0mcg 0%
Vápník 356mg 27%
Železo 1.4mg 8%
Draslík 442mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 133.922 mcg 15%
Thiamin [B1] 0.116 mg 10%
Riboflavin [B2] 0.218 mg 17%
Niacin [B3] 0.952 mg 6%
Kyselina pantotenová [B5] 0.274 mg 5%
Vitamin B6 0.195 mg 11%
Kobalamin [B12] 0.51 mcg 0%
Floát [B9] 42.25 mcg 0%
Vitamin C 15.572 mg 17%
Vitamin D 0 mcg 0%
Vitamin E 1.44 mg 10%
Vitamin K 14.178 mcg 12%
Betain 0.192 mg 0%
Cholin 26.755 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 21.9 g 8%
Sugars 3.5 g 7%
Vláknina 3 g 11%
Carbohydrate 12.8 g 0%
Čisté sacharidy 18.4g
aminokyseliny
živina Množství DV
Alanin 0.14 g 0%
Arginin 0.228 g 0%
Kyselina asparagová 0.365 g 0%
Cystein 0.048 g 0%
kyselina glutamová 0.838 g 0%
Glycin 0.151 g 0%
Histidin 0.092 g 0%
Izoleucin 0.115 g 0%
Leucin 0.185 g 0%
Lysin 0.174 g 0%
Metionin 0.064 g 0%
Fenylalanin 0.142 g 0%
Prolin 0.161 g 0%
Serin 0.135 g 0%
Treonin 0.109 g 0%
Tryptofan 0.038 g 0%
Tyrosin 0.066 g 0%
Valin 0.131 g 0%
Minerály
živina Množství DV
Vápník 355.74 mg 27%
Měď 0.2 mg 22%
Fluorid 2.61 mcg 0%
Železo 1.39 mg 8%
Hořčík 64.13 mg 15%
Mangan 0.53 mg 23%
Fosfor 358.13 mg 29%
Draslík 442.17 mg 9%
Selen 14.91 mcg 27%
Sodík 671.43 mg 29%
Zinek 2.48 mg 23%
další
živina Množství DV
Voda 159.233 g 0%
Popel 3.727 g 0%