Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.0% of RDA
• Calories: 16.6% of RDA
• Carbs: 8.4% of RDA
• Fat (total lipid): 26.7% of RDA
• Fiber: 30.1% of RDA
• Fructose: 4.0% of RDA
• Protein: 26.6% of RDA
• Sodium: 5.7% of RDA
• Sugar: 11.8% of RDA
• Vitamin A (IU): 133% of RDA
• Vitamin B6: 53.3% of RDA
• Vitamin C: 36.9% of RDA
• Iron: 10.6% of RDA
• Magnesium: 43.5% of RDA
• Manganese: 72.5% of RDA
• Niacin: 69.6% of RDA
• Potassium: 32.4% of RDA
• Zinc: 16.5% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
PREPARING THE QUINOA
1.
In a saucepan over high heat, bring 3 cups of water to a boil.
2.
Add the quinoa and reduce the heat to low and cover. Simmer for 20 minutes or until fluffy.
COOKING THE CHICKEN
3.
Preheat the oven to 375 F.
4.
Slice the chicken breasts into strips and coat with olive oil. Place in a baking dish and season with salt and pepper to taste.
5.
Bake in the preheated oven for 15-20 minutes while quinoa cooks. Remove when there is no pink left on the inside.
ASSEMBLING THE BOWL
6.
Place 1 cup of spinach at the bottom of each bowl.
7.
Top spinach with a few slices of chicken breast, a few spoonfuls of quinoa, avocado slices, radish slices, cucumber slices, and halved cherry tomatoes.
8.
Sprinkle with freshly squeezed lime juice and pumpkin seeds and serve.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 332
Protein 29.9 g
Carbohydrates 23.2 g
Iron 2.01 mg
Fiber 8.44 g
Calcium 30.3 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
