Pineapple Fried Quinoa

Vegetarian
Gluten Free
Dairy Free
Health score
10%
Pineapple Fried Quinoa
55 min.
4
336kcal

Suggestions

Ingredients

  • cups chicken broth 
  • tablespoons chili oil 
  •  eggs 
  • tablespoon cilantro leaves fresh chopped
  • cloves garlic minced pressed
  • bunch green onions 
  • tablespoon vegetable oil; peanut oil preferred 
  • 0.8 cup pineapple diced
  • cup quinoa uncooked
  • 0.5 teaspoon pepper flakes red to taste
  • 0.3 cup soya sauce 
  • cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Rinse quinoa until water runs clear. Bring the quinoa, chicken broth and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the liquid has been absorbed, about 15 to 20 minutes.
  2. Beat the eggs in a bowl.
  3. Heat a skillet over medium heat. Cook and stir eggs until scrambled.
  4. Remove eggs from the skillet and set aside.
  5. Heat peanut oil and chili oil over medium-low heat. Cook and stir garlic for 2 minutes, then stir in green onions to heat through. Stir in pineapple and cilantro, then add the cooked quinoa. Toss with scrambled eggs, soy sauce, and red pepper flakes until thoroughly heated.

Nutrition Facts

Calories336kcal
Protein15.28%
Fat43.9%
Carbs40.82%

Properties

Glycemic Index
41.92
Glycemic Load
2.67
Inflammation Score
-6
Nutrition Score
17.672608707262%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.09mg
Myricetin
0.06mg
Quercetin
0.8mg

Nutrients percent of daily need

Calories:335.86kcal
16.79%
Fat:16.58g
25.51%
Saturated Fat:2.92g
18.26%
Carbohydrates:34.69g
11.56%
Net Carbohydrates:30.84g
11.22%
Sugar:4.12g
4.57%
Cholesterol:125.11mg
41.7%
Sodium:1304.03mg
56.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.99g
25.97%
Manganese:1.36mg
68.17%
Phosphorus:294.35mg
29.43%
Folate:105.97µg
26.49%
Magnesium:101.5mg
25.37%
Vitamin B2:0.4mg
23.45%
Selenium:14.98µg
21.4%
Vitamin E:3.13mg
20.85%
Vitamin C:17.11mg
20.75%
Vitamin B6:0.38mg
19.11%
Copper:0.37mg
18.71%
Iron:3.27mg
18.19%
Vitamin K:17.61µg
16.77%
Vitamin B1:0.24mg
15.69%
Fiber:3.85g
15.39%
Zinc:2.01mg
13.4%
Potassium:407.49mg
11.64%
Vitamin B5:0.99mg
9.95%
Vitamin B3:1.74mg
8.72%
Vitamin A:345.47IU
6.91%
Calcium:63.92mg
6.39%
Vitamin B12:0.32µg
5.29%
Vitamin D:0.66µg
4.4%
Source:Allrecipes