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Courgette & quinoa-stuffed peppers

Ingrédient Quantité Calories
Poivron rouge 596g 155kcal
Courgettes 196g 41kcal
Fromage feta 85g 225kcal
Quinoa 500g 600kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 red peppers
1 courgette, quartered lengthways and thinly sliced
2 x 250g packs ready-to-eat quinoa
85g feta cheese, finely crumbled
handful parsley, roughly chopped
Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Cut each pepper in half through the stem, and remove the seeds. Put the peppers, cut-side up, on a baking sheet, drizzle with 1 tbsp olive oil and season well. Roast for 15 mins.

STEP 2
Meanwhile, heat 1 tsp olive oil in a small frying pan, add the courgette and cook until soft. Remove from the heat, then stir through the quinoa, feta and parsley. Season with pepper.

STEP 3
Divide the quinoa mixture between the pepper halves, then return to the oven for 5 mins to heat through. Serve with a green salad, if you like.

Valeurs nutritives
Taille des portions 344 g | ml
Quantité par portion 255
1068
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.6g 10%
Gras saturés 3.2g 16%
Sodium 258mg 11%
Total des glucides 38g 14%
Fibres alimentaires 7.2g 26%
Sucre 7.3g
Protéine 11g 23%
Vitamine D 0.1mcg 0%
Calcium 147mg 11%
Fer 3mg 17%
Potassium 767mg 16%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 272.743 mcg 30%
Thiamine [B1] 0.268 mg 22%
Riboflavine [B2] 0.461 mg 35%
Niacine [B3] 2.53 mg 16%
Acide pantothénique [B5] 0.858 mg 17%
Vitamine B6 0.747 mg 44%
Cobalamine [B12] 0.359 mcg 0%
Floate [B9] 137.64 mcg 0%
Vitamine C 207.429 mg 230%
Vitamine D 0.085 mcg 0%
Vitamine E 3.18 mg 21%
Vitamine K 7.684 mcg 6%
Bétaïne 0.149 mg 0%
Choline 40.367 mg 7%
Carbohydrates
nutriment Quantité DV
Total des glucides 38 g 14%
Sugars 7.3 g 15%
Fibres alimentaires 7.2 g 26%
Carbohydrate 38 g 0%
Glucides nets 30.6g
acides aminés
nutriment Quantité DV
Alanine 0.473 g 0%
Arginine 0.635 g 0%
Acide aspartique 1.193 g 0%
Cystéine 0.139 g 0%
Acide glutamique 1.696 g 0%
Glycine 0.383 g 0%
Histidine 0.297 g 0%
Isoleucine 0.446 g 0%
Leucine 0.742 g 0%
Lysine 0.657 g 0%
Méthionine 0.249 g 0%
Phénylalanine 0.475 g 0%
Proline 0.643 g 0%
Sérine 0.597 g 0%
Thréonine 0.391 g 0%
Tryptophane 0.137 g 0%
Tyrosine 0.295 g 0%
Valine 0.564 g 0%
Minéraux
nutriment Quantité DV
Calcium 146.73 mg 11%
Cuivre 0.32 mg 36%
Fluorure 0 mcg 0%
Fer 3.03 mg 17%
Magnésium 118.09 mg 28%
Manganèse 1.06 mg 46%
Phosphore 345.92 mg 28%
Potassium 767.48 mg 16%
Sélénium 6.98 mcg 13%
Sodium 258.22 mg 11%
Zinc 2.75 mg 25%
autres
nutriment Quantité DV
Eau 284.561 g 0%
Cendres 3.27 g 0%