Mushroom-Quinoa Pilaf

Gluten Free
Health score
6%
Mushroom-Quinoa Pilaf
43 min.
8
114kcal

Suggestions

Ingredients

  • cup chicken broth fat-free reduced-sodium
  • 0.5 lb mushrooms fresh chopped
  • Tbsp parsley fresh chopped
  •  onion finely chopped
  • Tbsp parmesan cheese grated kraft
  • cup quinoa rinsed
  • 0.3 cup tuscan house dressing italian kraft

Equipment

  • sauce pan

Directions

  1. Heat dressing in large saucepan on medium-high heat.
  2. Add mushrooms and onions; cook and stir 5 min. or until onions are crisp-tender.
  3. Stir in broth; bring to boil.
  4. Add quinoa; stir. Return to boil; cover. Simmer on low heat 16 to 18 min. or until liquid is absorbed and quinoa is tender.
  5. Remove from heat; fluff with fork.
  6. Let stand, covered, 5 min.
  7. Stir in cheese and parsley.

Nutrition Facts

Calories114kcal
Protein15.82%
Fat25.9%
Carbs58.28%

Properties

Glycemic Index
11.38
Glycemic Load
0.5
Inflammation Score
-4
Nutrition Score
8.0034782122011%

Flavonoids

Apigenin
2.05mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Myricetin
0.15mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:114.3kcal
5.72%
Fat:3.36g
5.16%
Saturated Fat:0.58g
3.64%
Carbohydrates:16.99g
5.66%
Net Carbohydrates:14.95g
5.44%
Sugar:1.99g
2.21%
Cholesterol:1.09mg
0.36%
Sodium:214.41mg
9.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.61g
9.22%
Manganese:0.47mg
23.55%
Vitamin K:19.77µg
18.83%
Phosphorus:138.18mg
13.82%
Folate:48.33µg
12.08%
Magnesium:47.35mg
11.84%
Vitamin B2:0.2mg
11.56%
Copper:0.23mg
11.48%
Selenium:5.72µg
8.17%
Fiber:2.04g
8.14%
Vitamin B6:0.16mg
8%
Vitamin B3:1.54mg
7.72%
Vitamin B1:0.11mg
7.36%
Potassium:252.11mg
7.2%
Iron:1.27mg
7.03%
Vitamin B5:0.65mg
6.47%
Zinc:0.9mg
6.03%
Vitamin E:0.7mg
4.66%
Vitamin C:2.91mg
3.52%
Calcium:28.45mg
2.85%
Vitamin A:96.73IU
1.93%
Vitamin B12:0.09µg
1.42%