1 1/3 cup | chicken broth | 330 mL | |
2/3 cup | quinoa | 120 g | |
4 | mini-tomatoes (cherry, miniature or grape) | 1/4 cup | |
1/2 | carrots, grated | 50 g | |
1/2 | yellow or red sweet peppers, diced | 100 g | |
1/4 | cucumbers, medium size, cut into thin rounds | 65 g | |
1/4 | red onions, thinly sliced | 40 g | |
1 tbsp | Italian parsley, fresh, chopped | 5 g | |
1 1/2 tbsp | fresh basil, chopped | 5 g | |
40 g | feta cheese, light, crumbled | ||
1 tbsp | lemon juice, freshly squeezed | 1/2 lemon | |
2 tbsp | extra virgin olive oil | 30 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
2 cups | baby spinach | 35 g |
per 1 serving (360 g)
Amount % Daily Value |
Calories 370 |
Fat 19 g 30 % |
Saturated
3.8 g
20 % |
Cholesterol 10 mg |
Sodium 420 mg 17 % |
Carbohydrate 41 g 14 % |
Fibre 5 g 21 % |
Sugars 5 g |
Net Carbs 36 g |
Protein 12 g |
Vitamin A 77 % |
Vitamin C 154 % |
Calcium 13 % |
Iron 37 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Fruits | 0 |
Vegetables | 1 ½ |
Meat and Alternatives | ½ |
Fats | 3 ½ |