Tangerine Quinoa Pilaf

Vegetarian
Gluten Free
Dairy Free
Health score
49%
Tangerine Quinoa Pilaf
45 min.
4
286kcal

Suggestions

Ingredients

  • servings chives minced
  • 0.3 cup currants dried
  •  finely shredded zest from 1 tangerine shredded finely
  • cup chicken broth reduced-sodium
  • 0.3 cup pinenuts toasted
  • cup quinoa rinsed
  • servings salt 
  • 0.5 cup tangerine juice fresh

Equipment

  • sauce pan

Directions

  1. In a medium saucepan, bring broth and tangerine juice to a boil over high heat.
  2. Add quinoa, cover, reduce heat, and simmer until tender, about 20 minutes. Fluff quinoa with a fork and stir in pine nuts, zest, currants, and chives. Season with salt to taste.

Nutrition Facts

Calories286kcal
Protein12.48%
Fat32.33%
Carbs55.19%

Properties

Glycemic Index
25.5
Glycemic Load
2.05
Inflammation Score
-6
Nutrition Score
16.280434732852%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
12.49mg
Naringenin
0.99mg
Isorhamnetin
0.07mg
Kaempferol
0.1mg
Quercetin
0.2mg

Nutrients percent of daily need

Calories:286.25kcal
14.31%
Fat:10.75g
16.54%
Saturated Fat:0.98g
6.11%
Carbohydrates:41.3g
13.77%
Net Carbohydrates:36.96g
13.44%
Sugar:9.45g
10.5%
Cholesterol:0mg
0%
Sodium:218.38mg
9.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.34g
18.67%
Manganese:1.91mg
95.67%
Magnesium:119.69mg
29.92%
Phosphorus:293.44mg
29.34%
Copper:0.48mg
23.82%
Folate:86.86µg
21.71%
Vitamin C:15.05mg
18.24%
Fiber:4.34g
17.37%
Iron:3.04mg
16.87%
Vitamin B1:0.23mg
15.45%
Vitamin E:2.18mg
14.5%
Zinc:2.17mg
14.46%
Potassium:502.15mg
14.35%
Vitamin B6:0.27mg
13.58%
Vitamin B2:0.2mg
11.87%
Vitamin B3:2.16mg
10.82%
Vitamin K:8.59µg
8.18%
Selenium:3.86µg
5.52%
Vitamin B5:0.45mg
4.46%
Calcium:44.18mg
4.42%
Vitamin A:145.8IU
2.92%
Source:My Recipes