What I Did With Quinoa

Gluten Free
Dairy Free
Health score
36%
What I Did With Quinoa
75 min.
4
511kcal

Suggestions

Ingredients

  • teaspoon adobo seasoning 
  • 15 ounce black beans drained canned
  • tablespoon canola oil 
  • cups chicken broth 
  • cup corn kernels frozen
  • teaspoon cilantro leaves dried
  • head garlic chopped
  • 0.5 teaspoon garlic powder 
  • pound ground chicken 
  • 0.5 teaspoon ground cumin 
  • servings salt and ground pepper black to taste
  • small onion chopped
  • cup quinoa 
  •  bell pepper red chopped

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Soak quinoa in a bowl of water for 20 minutes; drain.
  2. Heat 1 tablespoon canola oil in a frying pan over medium heat; saute onion, red bell pepper, and garlic until soft, 5 to 10 minutes.
  3. Combine chicken broth, quinoa, 1/4 cup onion mixture, 1/4 cup sofrito, 1 teaspoon cumin, cilantro, salt, and pepper in a saucepan; bring to a boil. Cover saucepan with a lid, reduce heat, and simmer until quinoa is tender and liquid is absorbed, about 20 minutes. Stir corn into quinoa mixture and cook until corn is warmed, about 5 minutes.
  4. Heat 1 tablespoon canola oil in a skillet over medium heat; cook and stir chicken, adobo seasoning, garlic powder, 1/2 teaspoon cumin, salt, and pepper together until chicken is no longer pink, 5 to 10 minutes.
  5. Mix quinoa mixture, remaining onion mixture, black beans, and 1/2 cup sofrito into chicken mixture; cook until heated through, 2 to 3 more minutes.

Nutrition Facts

Calories511kcal
Protein26.91%
Fat28.54%
Carbs44.55%

Properties

Glycemic Index
34
Glycemic Load
1.44
Inflammation Score
-9
Nutrition Score
31.517391474351%

Flavonoids

Luteolin
0.19mg
Isorhamnetin
0.88mg
Kaempferol
0.14mg
Myricetin
0.12mg
Quercetin
3.74mg

Nutrients percent of daily need

Calories:510.91kcal
25.55%
Fat:16.53g
25.43%
Saturated Fat:3.4g
21.26%
Carbohydrates:58.05g
19.35%
Net Carbohydrates:45.69g
16.62%
Sugar:4.42g
4.91%
Cholesterol:99.87mg
33.29%
Sodium:1002.62mg
43.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.06g
70.12%
Manganese:1.44mg
71.86%
Phosphorus:564.15mg
56.42%
Vitamin C:45.26mg
54.86%
Vitamin B6:1.08mg
53.79%
Fiber:12.36g
49.42%
Folate:177.21µg
44.3%
Vitamin B3:8.68mg
43.4%
Vitamin B2:0.68mg
40.15%
Magnesium:160.45mg
40.11%
Potassium:1370.65mg
39.16%
Vitamin B1:0.51mg
34.02%
Iron:5.62mg
31.21%
Copper:0.6mg
30.12%
Zinc:4.01mg
26.7%
Selenium:18.68µg
26.69%
Vitamin B5:2.09mg
20.85%
Vitamin A:968.64IU
19.37%
Vitamin E:2.54mg
16.91%
Vitamin B12:0.66µg
10.98%
Calcium:92.67mg
9.27%
Vitamin K:5.57µg
5.31%
Source:Allrecipes