Pine Nut and Grain Bowl

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Pine Nut and Grain Bowl
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Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
454
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie454 kcal(22 %)
Protein22.05 g(23 %)
Fat29.56 g(25 %)
Carbohydrates25.55 g(17 %)
Sugar added0 g(0 %)
Roughage9.67 g(32 %)
Vitamin A80.51 mg(10,064 %)
Vitamin D0.04 μg(0 %)
Vitamin E0.43 mg(4 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.24 mg(22 %)
Niacin10.56 mg(88 %)
Vitamin B₆0.51 mg(36 %)
Folate151.56 μg(51 %)
Pantothenic acid1.03 mg(17 %)
Vitamin B₁₂0.15 μg(5 %)
Vitamin C99.4 mg(105 %)
Potassium691.51 mg(17 %)
Calcium73.44 mg(7 %)
Magnesium79.58 mg(27 %)
Iron4.12 mg(27 %)
Zinc1.52 mg(19 %)
Saturated fatty acids5.42 g
Cholesterol36.55 mg
Author of this recipe:
How healthy are the main ingredients?
QuinoaChicken breastAvocado oilBroccolilemon

Ingredients

for
4
Ingredients
1 cup
Quinoa (rinsed)
2
large, skinless Chicken breasts (sliced)
3 tablespoons
3 ½ cups
tenderstem Broccoli (broccolini)
2 ⅔ cups
cooked Beets (cut into wedges)
¾ cup
½
lemon (juiced)
freshly ground peppers

Preparation steps

1.
Place the quinoa in a saucepan set over a moderate heat. Toast the quinoa until dry and then cover with 500 ml of water. Cook until boiling, and then cover with a lid and cook over a reduced heat for 15 minutes.
2.
Preheat the grill to hot. Toss the chicken with the oil and seasoning, and then arrange on a grilling tray.
3.
Grill for 8 - 10 minutes, turning occasionally, until golden and cooked through.
4.
Meanwhile, steam the broccoli over a saucepan of simmering water for 5 - 7 minutes until tender.
5.
Once the quinoa is ready, remove it to one side and leave it to stand covered for 5 minutes. Fluff with a fork and then add the broccoli, chicken, beetroot, pine nuts, lemon juice, and seasoning.
6.
Toss well and spoon into serving bowls.