Photo: K8
Estimated Nutrition (whole recipe, rough)
728
Calories
25g
Protein
29g
Fat
100g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Orange | 1 medium (131g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 10 mL (2 tsp) extra virgin olive oil
- 1 leek, white and light green part only, thinly sliced
- 3 cloves garlic, minced
- 1 red, orange or yellow bell pepper, diced
- 10 mL (2 tsp) Italian herb seasoning
- 250 mL (1 cup) quinoa, rinsed
- 500 mL (2 cups) broccoli florets
- 440 mL (1 ¾ cups) sodium-reduced vegetable broth
- 250 mL (1 cup) frozen corn kernels
- 15 mL (1 tbsp) chopped fresh parsley
- 190 mL (¾ cup) shredded lower fat old Cheddar cheese
Directions
1
In a large non-stick skillet, heat oil over medium heat and cook leek, garlic, red pepper and Italian herb seasoning for 5 minutes or until starting to soften.
2
Stir in quinoa, broccoli and vegetable broth. Bring to a boil; reduce heat to low and cover and cook for about 15 minutes or until quinoa is tender. Stir in corn and parsley, and cook for 5 minutes.
3
Spoon mixture into small casserole dish and sprinkle with cheese.
4
Bake in preheated 200 °C (400 °F) oven for about 10 minutes or until cheese is melted.
By Health Canada ·
Recipe sourced from
food_guide_canada