Shrimp and Quinoa Pilaf

Gluten Free
Dairy Free
Health score
6%
Shrimp and Quinoa Pilaf
33 min.
12
113kcal

Suggestions

Ingredients

  • tablespoons parsley fresh chopped
  • tablespoons juice of lemon fresh
  • teaspoon lemon zest grated
  • tablespoons olive oil 
  • small onion finely chopped
  • 1.3 cups quinoa rinsed drained
  • 12 servings salt and pepper 
  • 12 ounces shrimp deveined peeled

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Warm oil in a medium saucepan over medium heat.
  2. Add onion and cook, stirring, until softened, 3 to 5 minutes.
  3. Add quinoa; cook, stirring, for 1 minute.
  4. Add 2 1/4 cups water and 1/2 tsp. salt to pan. Turn heat to high; bring to a boil. Cover, reduce heat to low and cook until quinoa is tender, about 15 minutes, stirring in shrimp during final 5 minutes. Lift cover after 15 minutes and check that shrimp is cooked through and most of water has been absorbed. If not, cook 1 minute or 2 longer.
  5. Remove from heat, cover and let stand for 10 minutes.
  6. Transfer mixture to a serving bowl. Stir in parsley, lemon zest and juice. Season with salt and pepper and serve.

Nutrition Facts

Calories113kcal
Protein29.13%
Fat28.21%
Carbs42.66%

Properties

Glycemic Index
4.92
Glycemic Load
0.13
Inflammation Score
-3
Nutrition Score
5.6321740098622%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
1.44mg
Luteolin
0.01mg
Isorhamnetin
0.29mg
Kaempferol
0.05mg
Myricetin
0.1mg
Quercetin
1.2mg

Nutrients percent of daily need

Calories:113.09kcal
5.65%
Fat:3.57g
5.49%
Saturated Fat:0.48g
3%
Carbohydrates:12.15g
4.05%
Net Carbohydrates:10.76g
3.91%
Sugar:0.32g
0.36%
Cholesterol:45.64mg
15.21%
Sodium:229.1mg
9.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.29g
16.59%
Manganese:0.38mg
18.94%
Phosphorus:143.89mg
14.39%
Vitamin K:12.36µg
11.77%
Magnesium:45.9mg
11.48%
Copper:0.22mg
10.96%
Folate:35.23µg
8.81%
Zinc:0.95mg
6.32%
Iron:1.03mg
5.71%
Fiber:1.39g
5.54%
Potassium:189.66mg
5.42%
Vitamin E:0.78mg
5.19%
Vitamin B6:0.1mg
4.76%
Vitamin B1:0.07mg
4.51%
Vitamin B2:0.06mg
3.47%
Vitamin C:2.5mg
3.03%
Calcium:29.24mg
2.92%
Selenium:1.54µg
2.2%
Vitamin B5:0.15mg
1.5%
Vitamin B3:0.29mg
1.44%
Vitamin A:58.99IU
1.18%
Source:My Recipes