Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Leaf | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup quinoa, *
- 2 cup chicken broth
- 1 tbsp betty's butter
- 1 large onion, chopped
- 2 cl garlic, chopped
- 1/2 tsp lemon zest, grated
- 1/2 tbsp dried leaf thyme
- 2 tbsp flat-leaf parsley
- salt and pepper to taste
- =
Directions
pronounced keen-wa, quinoa is a mild-flavored grain that was eaten by the incas. It is now grown in colorado and new mexico and is available in natural food stores...it is a very high as complete protein. Rinse quinoa in a strainer and remove any debris. Place in a large non-stick saucepan and toast, until it darkens slightly. Add broth. Bring to a boil, cover, reduce heat and simmer about 20 minutes until tender. In another skillet, heat butter; add onion and garlic and cook tender, about 3 minutes. Stir in quinoa, lemon zest, thyme parsley, salt and pepper to taste. Food exchange per serving: 2 starch/bread exchanges; cal: 155; cho: 3mg; car: 4g; sod: 74mg; fat: 3g;