⏱ 40 min totalQuinoa and Egg Enchilada Skillet
Per 1 serving · 309 g · 16 ingredients
of a 2,000 cal day
- Protein19g19% of calories
- Carbs41g41% of calories
- Fat18g40% of calories
At a glance
One serving of Quinoa and Egg Enchilada Skillet (309 g) has 397 calories, with 19 g of protein, 41 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (41% of calories). It is high in protein (38% DV), dietary fiber (36% DV) and Vitamin A (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 35%, 26% and 67% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber36%
- Vitamin A25%
- Riboflavin (B2)38%
- Vitamin B624%
- Folate (B9)37%
Good source of
10–19% of the daily value
- Vitamin C17%
- Vitamin E16%
- Vitamin K13%
- Thiamine18%
- Calcium17%
- Potassium13%
Watch
20%+ of the daily value
- Sodium35%
- Saturated fat26%
- Cholesterol67%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Quinoa
³⁄₁₆ can Black beans
³⁄₁₆ cup Sweet corn
³⁄₁₆ tsp, ground Cumin seed
¹⁄₁₆ tsp Garlic powder
⅓ tsp Olive oil
³⁄₁₆ lime yields Lime juice- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
⅓ cup Red enchilada sauce
⅛ cup, shredded Cheddar cheese
1 large Egg
¹⁄₁₆ cup Cilantro
⅓ tbsp chopped Scallions
¹⁄₁₆ fruit Avocado
⅓ tbsp Hot sauce
Directions
- 1
Preheat the oven to 375°F.
- 2
Cook the quinoa according to the package instructions.
- 3
In a mixing bowl, combine the cooked quinoa, black beans, and corn.
- 4
Mix cumin, garlic powder, olive oil, and lime juice in a smaller bowl. Pour over the quinoa mixture and toss to combine. Season with salt and pepper to taste.
- 5
Spread the mixture into a 12-inch cast-iron skillet. Top with enchilada sauce and cheese. Make six indentations for the eggs and crack them over the cheese, evenly spaced. Season the eggs with salt and pepper.
- 6
Bake for 20-30 minutes, until the egg whites are set but yolks are still runny, and the edges are bubbly.
- 7
Serve with fresh cilantro, green onions, avocado slices, and hot sauce on the side.
Vitamins & minerals
Amounts for 1 serving (309 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 221 μg | 25% |
| Vitamin C | 16 mg | 17% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 15 μg | 13% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 149 μg | 37% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 2 mg | 30% |
| Choline | 193 mg | 35% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 173 mg | 17% |
| Iron | 4 mg | 52% |
| Potassium | 618 mg | 13% |
| Magnesium | 102 mg | 24% |
| Phosphorus | 400 mg | 57% |
| Zinc | 3 mg | 24% |
| Copper | 0.3 mg | 38% |
| Manganese | 1 mg | 36% |
| Selenium | 23 μg | 42% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 105 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 116 μg | — |
| Serine | 1 g | — |
| Starch | 18 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 397 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 56minSwimming laps
Common questions
How many calories are in Quinoa and Egg Enchilada Skillet?
One serving of Quinoa and Egg Enchilada Skillet (1 serving) has 397 calories, which works out to 128 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Quinoa and Egg Enchilada Skillet high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa and Egg Enchilada Skillet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa and Egg Enchilada Skillet?
814 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa and Egg Enchilada Skillet?
1.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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