Directions:
- Mix the stock with the water and bring to boil.
- When nearly boiled add the minced garlic and frozen spinich so that it can defrost (add later if fresh).
- When boiled add the quinoa and turn heat to low, simmer until all liquid is absorbed.
- Prepare the veggies, if using frozen veggies, when liquid is nearly absorbed, heat up the veggies as per packet directions.
- When all liquid is absorbed, add the tuna and the veggies, stir through and then serve.
- Enjoy.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 331.91 Kcal (1390 kJ) | ||
| Calories from fat | 58.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.46g | 10% | |
|---|---|---|---|
| Cholesterol | 17.1mg | 6% | |
| Sodium | 82.28mg | 3% | |
| Potassium | 679.57mg | 14% | |
| Total Carbs | 48.06g | 16% | |
| Sugars | 0.12g | 0% | |
| Dietary Fiber | 7.27g | 29% | |
| Protein | 21.28g | 43% | |
| Vitamin C | 11.6mg | 19% | |
| Vitamin A | 0.5mg | 15% | |
| Iron | 4.4mg | 25% | |
| Calcium | 83mg | 8% | |
| Amount Per 100 g | |||
| Calories | 93.17 Kcal (390 kJ) | ||
| Calories from fat | 16.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.81g | 10% | |
|---|---|---|---|
| Cholesterol | 4.8mg | 6% | |
| Sodium | 23.09mg | 3% | |
| Potassium | 190.75mg | 14% | |
| Total Carbs | 13.49g | 16% | |
| Sugars | 0.03g | 0% | |
| Dietary Fiber | 2.04g | 29% | |
| Protein | 5.97g | 43% | |
| Vitamin C | 3.3mg | 19% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 1.2mg | 25% | |
| Calcium | 23.3mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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