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| Recipe: Basic Quinoa |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 20 min.
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| Ingredients: |
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| Cooking Directions: |
Bring water to a boil in a saucepan. Add quinoa. Cover, reduce heat, and simmer for 15 to 20 minutes. Remove from heat. Let stand for about 10 minutes before serving. |
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| Per Serving:
calories 159, fat 2.6g, calories from fat 15%, protein 5.6g, cholesterol 0.0mg, dietary fiber 2.5g
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| Nutrients |
Exchanges |
| Calories |
159 |
Milk Exchanges |
0.0 |
| Protein |
5.6g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
29.2g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
2.5g |
Bread Exchanges |
2.0 |
| Sugar |
0.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
2.6g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
0.4g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
0.7g |
Fat Exchanges |
0.0 |
| Poly-unsaturated Fat |
1.5g |
| % Calories from Fat |
15% |
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| Cholesterol |
0.0mg |
| Sodium |
12.5mg |
| Vitamins |
Minerals |
| Vitamin A |
0.0IU |
Calcium |
27.9mg |
| Thiamin (B1) |
0.1mg |
Copper |
1.1mg |
| Riboflavin (B2) |
0.2mg |
Iron |
4.0mg |
| Niacin (B3) |
1.2mg |
Magnesium |
90.4mg |
| Vitamin B6 |
0.1mg |
Manganese |
1.1mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
174.3mg |
| Vitamin C |
0.0mg |
Potassium |
314.5mg |
| Vitamin E |
3.1IU |
Selenium |
0.0mcg |
| Folate |
20.8mcg |
Sodium |
12.5mg |
| Pantothenic Acid |
0.4mg |
Zinc |
1.8mg |
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