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Parmesan and Tomato Quinoa

Ingrédient Quantité Calories
Quinoa 170g 204kcal
Huile d'olive 26.6g 235kcal
Tomates cerises, crues 275g 50kcal
Parmesan, râpé 45g 187kcal

Recipe Tags:

Low Fat Diet

Recipe Tags:

Food

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.

Valeurs nutritives
Taille des portions 172 g | ml
Quantité par portion 225
942
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 14g 18%
Gras saturés 4g 20%
Sodium 263mg 11%
Total des glucides 16g 6%
Fibres alimentaires 2.7g 10%
Sucre 3g
Protéine 9g 18%
Vitamine D 0.1mcg 0%
Calcium 207mg 16%
Fer 1.3mg 7%
Potassium 329mg 7%
* 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 72.85 mcg 8%
Thiamine [B1] 0.101 mg 8%
Riboflavine [B2] 0.133 mg 10%
Niacine [B3] 0.821 mg 5%
Acide pantothénique [B5] 0.161 mg 3%
Vitamine B6 0.159 mg 9%
Cobalamine [B12] 0.21 mcg 0%
Floate [B9] 38.75 mcg 0%
Vitamine C 12.558 mg 14%
Vitamine D 0.075 mcg 0%
Vitamine E 2.166 mg 14%
Vitamine K 12.864 mcg 11%
Bétaïne 0.101 mg 0%
Choline 21.512 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 16.1 g 6%
Sugars 3 g 6%
Fibres alimentaires 2.7 g 10%
Carbohydrate 12.1 g 0%
Glucides nets 13.1g
acides aminés
nutriment Quantité DV
Alanine 0.311 g 0%
Arginine 0.442 g 0%
Acide aspartique 0.714 g 0%
Cystéine 0.085 g 0%
Acide glutamique 2.155 g 0%
Glycine 0.248 g 0%
Histidine 0.326 g 0%
Isoleucine 0.436 g 0%
Leucine 0.773 g 0%
Lysine 0.737 g 0%
Méthionine 0.227 g 0%
Phénylalanine 0.465 g 0%
Proline 0.879 g 0%
Sérine 0.484 g 0%
Thréonine 0.329 g 0%
Tryptophane 0.119 g 0%
Tyrosine 0.408 g 0%
Valine 0.549 g 0%
Minéraux
nutriment Quantité DV
Calcium 206.84 mg 16%
Cuivre 0.17 mg 19%
Fluorure 2.11 mcg 0%
Fer 1.27 mg 7%
Magnésium 54 mg 13%
Manganèse 0.47 mg 20%
Phosphore 218.38 mg 17%
Potassium 329.36 mg 7%
Sélénium 5.17 mcg 9%
Sodium 263.13 mg 11%
Zinc 1.25 mg 11%
autres
nutriment Quantité DV
Eau 131.175 g 0%
Cendres 1.848 g 0%