Quinoa Bowl with Chicken, Beets and Pine Nuts
(1 vote)
(1 vote)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
403
calories
Calories
Healthy, because
Even smarter
Nutritional values
This quinoa bowl is rich in both plant protein from the quinoa and pine nuts and animal protein from the chicken.
Serve this bowl with salsa, cilantro and cheddar cheese for a Tex-Mex spin.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 403 cal. | (19 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 117.4 μg | (196 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.5 mg | (154 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 959 mg | (24 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 264 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Quinoa (rinsed)
- 2 large, skinless Chicken breasts (sliced)
- 3 Tbsps Avocado oil
- 3 ½ cups Broccoli (or broccolini)
- 2 ⅔ cups cooked Beets (cut into wedges)
- ¾ cup Pine nuts
- ½ lemon (juiced)
- salt
- freshly ground peppers
Preparation steps
1.
Place the quinoa in a saucepan set over moderate heat. Toast the quinoa until dry and then cover with 16 ounces 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.
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