Your Recipe

Quinoa and Broccoli Patties

Ingrédient Quantité Calories
Broccoli 400g 136kcal
Œuf cru entier 100g 143kcal
Quinoa 185g 222kcal
Ail 9g 13kcal
Huile d'olive 14g 124kcal
Basilic frais 5.03g 1kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 51g 16kcal
Fromage, mozzarella, lait entier 75g 224kcal
Chapelure de pain 59.5g 235kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 cup quinoa
2 cups water
3 spring onions , chopped
3 cloves garlic , minced
1 broccoli head
1/2 cup breadcrumbs
1 tbsp olive oil
1/3 cup cheese , grated
2 eggs
1/4 cup fresh basil leaves , chopped
Salt and freshly ground black pepper
Fresh parsley , chopped
Instructions

Place quinoa in a mesh strainer and rinse well under cold water. Cook the quinoa in 2 cups of boiling water for about 15 minutes, until the water is absorbed. Remove from heat and let it cool slightly.
Steam the broccoli until tender, then chop finely.
In a large bowl combine quinoa with the rest of ingredients, broccoli, spring onions, garlic, cheese, eggs, breadcrumbs, salt, pepper and herbs.

Form the quinoa mixture into patties, and place on a plate.
Heat the oil in a non-stick frying pan over medium-low heat. Line a plate with paper towel. Add the patties onto the frying pan and cook until well browned, about 6-8 minutes per side. Transfer to the prepared paper towel plate to remove any excess grease.

Valeurs nutritives
Taille des portions 180 g | ml
Quantité par portion 223
933
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.7g 12%
Gras saturés 3.4g 17%
Sodium 219mg 10%
Total des glucides 24g 9%
Fibres alimentaires 4g 14%
Sucre 2.8g
Protéine 12g 23%
Vitamine D 0.5mcg 2%
Calcium 165mg 13%
Fer 2.4mg 13%
Potassium 417mg 9%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 91.406 mcg 10%
Thiamine [B1] 0.234 mg 19%
Riboflavine [B2] 0.327 mg 25%
Niacine [B3] 1.559 mg 10%
Acide pantothénique [B5] 0.872 mg 17%
Vitamine B6 0.269 mg 16%
Cobalamine [B12] 0.562 mcg 0%
Floate [B9] 103.172 mcg 0%
Vitamine C 74.02 mg 82%
Vitamine D 0.46 mcg 2%
Vitamine E 1.574 mg 10%
Vitamine K 109.624 mcg 91%
Bétaïne 0.067 mg 0%
Choline 87.679 mg 16%
Carbohydrates
nutriment Quantité DV
Total des glucides 23.6 g 9%
Sugars 2.8 g 6%
Fibres alimentaires 4 g 14%
Carbohydrate 14 g 0%
Glucides nets 20.9g
acides aminés
nutriment Quantité DV
Alanine 0.474 g 0%
Arginine 0.612 g 0%
Acide aspartique 1.022 g 0%
Cystéine 0.152 g 0%
Acide glutamique 2.198 g 0%
Glycine 0.387 g 0%
Histidine 0.274 g 0%
Isoleucine 0.503 g 0%
Leucine 0.824 g 0%
Lysine 0.59 g 0%
Méthionine 0.251 g 0%
Phénylalanine 0.538 g 0%
Proline 0.81 g 0%
Sérine 0.558 g 0%
Thréonine 0.433 g 0%
Tryptophane 0.179 g 0%
Tyrosine 0.382 g 0%
Valine 0.625 g 0%
Minéraux
nutriment Quantité DV
Calcium 165.03 mg 13%
Cuivre 0.17 mg 18%
Fluorure 0.22 mcg 0%
Fer 2.36 mg 13%
Magnésium 54.13 mg 13%
Manganèse 0.58 mg 25%
Phosphore 228.47 mg 18%
Potassium 417.13 mg 9%
Sélénium 15.04 mcg 27%
Sodium 219.43 mg 10%
Zinc 1.67 mg 15%
autres
nutriment Quantité DV
Eau 132.726 g 0%
Cendres 2.115 g 0%