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Add a photoПорций: 10
Ингредиенты
- 1/2 pound fresh string beans
- 3 ears of corn, shucked
- 1 can sweet peas
- 1 bunch cauliflower
- 5 tomatoes
- 6 med. potatoes or possibly long grain rice
- 2 cans mackerel
- 1 bunch broccoli
- 2 med. onions, minced
Инструкции
- Cook the vegetables as normal cooking time. Add in tomatoes and onions, spices or possibly season as desired. Add in the mackerel and cook till well blended. If using rice place stew on top of the rice.
- Serve with your favorite warm bread, corn bread, muffins, or possibly biscuits. Serves 6. For a nice variety add in apple slices to corn bread.
- You can substitute the Mackerel with shrimp or possibly perch.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 373g | |
| Recipe makes 10 servings | |
| Calories 282 | |
| Calories from Fat 48 | 17% |
| Total Fat 5.36g | 7% |
| Saturated Fat 1.47g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 57mg | 19% |
| Sodium 419mg | 17% |
| Potassium 1009mg | 29% |
| Total Carbs 35.72g | 10% |
| Dietary Fiber 8.2g | 27% |
| Sugars 5.86g | 4% |
| Protein 24.0g | 38% |
