Previous Next
Vegetables and Garnishes
Colache
VEGETABLE STEW
To serve 4 to 6
2 tablespoons vegetable oil
1 cup finely chopped onions
1 teaspoon finely chopped garlic
2 pounds firm young zucchini or yellow straightneck squash, thoroughly scrubbed but not peeled, and cut crosswise into 1/4-inch-thick slices
1 pound fresh green string beans, trimmed, washed and cut crosswise into 1 1/2-inchlengths
1 teaspoon finely chopped fresh hot green chilies (caution: see note)
4 medium-sized firm ripe tomatoes, peeled, seeded and coarsely chopped (see chili con queso), or substitute 1 1/2 cups chopped drained canned tomatoes
02 tsps SALT,TABLE
1/4 teaspoon freshly ground black pepper
1 cup fresh corn kernels, cut from about 2 large ears of corn

   In a heavy 7- to 8-quart casserole, heat the oil over moderate heat until a light haze forms above it. Add the onions and garlic and, stirring frequently, cook for about 5 minutes, or until they are soft and translucent but not brown. Add the zucchini, string beans and chilies, and stir for 2 or 3 minutes. Then stir in the tomatoes, salt and pepper. Reduce the heat to low, cover the casserole partially and simmer for 15 minutes. Add the corn, mix well and continue to simmer partially covered until the zucchini and string beans are tender but still somewhat crisp to the bite. Taste for seasoning and serve at once, directly from the casserole,

   NOTE: If you like, you may cut the ears of corn crosswise into 2-inch chunks rather than removing the kernels. Drop the corn chunks into enough lightly salted boiling water to cover them by at least 1 inch. At once, cover the pot and remove it from the heat. Let the corn stand for 5 minutes, then cirain it in a colander or sieve, Add the chunks to the colacbe as described above and simmer them with the other vegetables for about 5 minutes before serving.

American Cooking: The Great West: Recipes - Vegetables and Garnishes

Customer: Login to Add Recipe Data to Diet Tracker
MM/DD/YYYY / /
Time :
Servings
Average Servings per Recipe is: 5
Total Moisture: 1332.49141
Total Calorie: 661.54275
Total Protein: 20.2372225
Total Total_Fat: 32.060595
Total Ash: 20.0960925
Total Carbohydrate: 90.6898425
Total Fiber: 21.758775
Total Sugar: 46.74323
Total Calcium: 0.24696275
Total Iron: 0.0065249325
Total Magnesium: 0.25757075
Total Phosphorus: 0.5472475
Total Potassium: 1.524912
Total Sodium: 0.552468
Total Zinc: 0.0037675725
Total Copper: 0.0008343645
Total Manganese: 0.00237266075
Total Selenium: 4.228775E-06
Total Vit_C: 0.1957106
Total Thiamin: 0.0008558385
Total Riboflaven: 0.00085504
Total Niacin: 0.00922439975
Total Panto_Acid: 0.00308882225
Total Vit_B6: 0.00178353825
Total Folate_Tot: 0.34035675
Total Folic_Acid: 0
Total Food_Folate: 0.34035675
Total Folate_DFE: 0.34035675
Total CholineTot: 0.14385725
Total Vit_B12: 0
Total Vit_A: 6.73235725
Total Vit_A_RAE: 0.33865775
Total Retinol: 0
Total Alpha_Carot: 0.659549
Total Beta_Carot: 3.6222925
Total Beta_Crypt: 0.16995375
Total Lycopene: 12.659275
Total Lut_Zea: 12.461341
Total Vit_E: 0.008064745
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.163170125
Total FA_Sat: 0.0048986685
Total FA_Mono: 0.02057571975
Total FA_Poly: 0.0046547955
Total Cholesterol: 0.060952


Breakdown By Ingredients:

2 tablespoons vegetable oil


Number of Grams: 27
Total Moisture: 0
Total Calorie: 238.68
Protein: 0
Total Fat: 27
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.27
Total Iron: 0.1512
Total Magnesium: 0
Total Phosphorus: 0
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 3.8745
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 16.254
Total FA_Sat: 3.72816
Total FA_Mono: 19.69947
Total FA_Poly: 2.84121
Total Cholesterol: 0

1 cup finely chopped onions


Number of Grams: 160
Total Moisture: 142.576
Total Calorie: 64
Protein: 1.76
Total Fat: 0.16
Total Ash: 0.56
Total Carbohydrate: 14.944
Total Fiber: 2.72
Total Sugar: 6.784
Total Calcium: 36.8
Total Iron: 0.336
Total Magnesium: 16
Total Phosphorus: 46.4
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.272
Total Copper: 0.0624
Total Manganese: 0.2064
Total Seleneium: 0.8
Total Vit_C: 11.84
Total Thiamin: 0.0736
Total Riboflavin: 0.0432
Total Niacin: 0.1856
Total Panto_Acid: 0.1968
Total Vit_B6: 0.192
Total Folate_Tot: 30.4
Total Folic_Acid: 0
Total Food_Folate: 30.4
Total Folate_DFE: 30.4
Total Choline_Tot: 9.6
Total Vit_B12: 0
Total Vit_A_IU: 3.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.6
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 6.4
Total Vit_E: 0.032
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.64
Total FA_Sat: 0.0672
Total FA_Mono: 0.0208
Total FA_Poly: 0.0272
Total Cholesterol: 0

1 teaspoon finely chopped garlic


Number of Grams: 2.8
Total Moisture: 1.64024
Total Calorie: 4.172
Protein: 0.17808
Total Fat: 0.014
Total Ash: 0.042
Total Carbohydrate: 0.92568
Total Fiber: 0.0588
Total Sugar: 0.028
Total Calcium: 5.068
Total Iron: 0.0476
Total Magnesium: 0.7
Total Phosphorus: 4.284
100 g Total Potassium: 339Total Potassium: 9.492
Total Sodium: 2.268
Total Zinc: 0.03248
Total Copper: 0.008372
Total Manganese: 0.046816
Total Seleneium: 0.3976
Total Vit_C: 0.8736
Total Thiamin: 0.0056
Total Riboflavin: 0.00308
Total Niacin: 0.0196
Total Panto_Acid: 0.016688
Total Vit_B6: 0.03458
Total Folate_Tot: 0.084
Total Folic_Acid: 0
Total Food_Folate: 0.084
Total Folate_DFE: 0.084
Total Choline_Tot: 0.644
Total Vit_B12: 0
Total Vit_A_IU: 0.252
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.14
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0.448
Total Vit_E: 0.00224
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0476
Total FA_Sat: 0.002492
Total FA_Mono: 0.000308
Total FA_Poly: 0.006972
Total Cholesterol: 0.112

2 pounds firm young zucchini or yellow straightneck squash, thoroughly scrubbed but not peeled, and cut crosswise into 1/4-inch-thick slices


Number of Grams: 452
Total Moisture: 428.4508
Total Calorie: 76.84
Protein: 5.4692
Total Fat: 1.4464
Total Ash: 2.6216
Total Carbohydrate: 14.0572
Total Fiber: 4.52
Total Sugar: 11.3
Total Calcium: 72.32
Total Iron: 1.6724
Total Magnesium: 81.36
Total Phosphorus: 171.76
100 g Total Potassium: 132Total Potassium: 596.64
Total Sodium: 194.36
Total Zinc: 1.4464
Total Copper: 0.23956
Total Manganese: 0.80004
Total Seleneium: 0.904
Total Vit_C: 80.908
Total Thiamin: 0.2034
Total Riboflavin: 0.42488
Total Niacin: 2.03852
Total Panto_Acid: 0.92208
Total Vit_B6: 0.73676
Total Folate_Tot: 108.48
Total Folic_Acid: 0
Total Food_Folate: 108.48
Total Folate_DFE: 108.48
Total Choline_Tot: 40.68
Total Vit_B12: 0
Total Vit_A_IU: 904
Total Vit_A_RAE: 45.2
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 542.4
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 9605
Total Vit_E: 0.5424
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 19.436
Total FA_Sat: 0.37968
Total FA_Mono: 0.04972
Total FA_Poly: 0.41132
Total Cholesterol: 45.2

1 pound fresh green string beans, trimmed, washed and cut crosswise into 1 1/2-inchlengths


Number of Grams: 200
Total Moisture: 180.64
Total Calorie: 62
Protein: 3.66
Total Fat: 0.44
Total Ash: 1.32
Total Carbohydrate: 13.94
Total Fiber: 5.4
Total Sugar: 6.52
Total Calcium: 74
Total Iron: 2.06
Total Magnesium: 50
Total Phosphorus: 76
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.48
Total Copper: 0.138
Total Manganese: 0.432
Total Seleneium: 1.2
Total Vit_C: 24.4
Total Thiamin: 0.164
Total Riboflavin: 0.208
Total Niacin: 1.468
Total Panto_Acid: 0.45
Total Vit_B6: 0.282
Total Folate_Tot: 66
Total Folic_Acid: 0
Total Food_Folate: 66
Total Folate_DFE: 66
Total Choline_Tot: 30
Total Vit_B12: 0
Total Vit_A_IU: 1380
Total Vit_A_RAE: 70
Total Retinol: 0
Total Alpha_Carot: 138
Total Beta_Carot: 758
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 1280
Total Vit_E: 0.82
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 86
Total FA_Sat: 0.1
Total FA_Mono: 0.02
Total FA_Poly: 0.226
Total Cholesterol: 0

1 teaspoon finely chopped fresh hot green chilies (caution: see note)


Number of Grams: 4.25
Total Moisture: 3.777825
Total Calorie: 1.1475
Protein: 0.0391
Total Fat: 0.03995
Total Ash: 0.191675
Total Carbohydrate: 0.20145
Total Fiber: 0.1105
Total Sugar: 0.09095
Total Calcium: 0.9775
Total Iron: 0.0799
Total Magnesium: 0.6375
Total Phosphorus: 0.765
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.01445
Total Copper: 0.006205
Total Manganese: 0.004845
Total Seleneium: 0.017
Total Vit_C: 0.425
Total Thiamin: 0.0018275
Total Riboflavin: 0.001615
Total Niacin: 0.0171275
Total Panto_Acid: 0.01768
Total Vit_B6: 0.008075
Total Folate_Tot: 0.595
Total Folic_Acid: 0
Total Food_Folate: 0.595
Total Folate_DFE: 0.595
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 72.25
Total Vit_A_RAE: 3.6125
Total Retinol: 0
Total Alpha_Carot: 1.36
Total Beta_Carot: 41.14
Total Beta_Crypt: 3.06
Total Lycopene: 0
Total Lut_Zea: 27.9225
Total Vit_E: 0.029325
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.54825
Total FA_Sat: 0.0041225
Total FA_Mono: 0.0022525
Total FA_Poly: 0.021845
Total Cholesterol: 0

4 medium-sized firm ripe tomatoes, peeled, seeded and coarsely chopped (see chili con queso), or substitute 1 1/2 cups chopped drained canned tomatoes


Number of Grams: 492
Total Moisture: 465.0384
Total Calorie: 88.56
Protein: 4.3296
Total Fat: 0.984
Total Ash: 2.46
Total Carbohydrate: 19.1388
Total Fiber: 5.904
Total Sugar: 12.9396
Total Calcium: 49.2
Total Iron: 1.3284
Total Magnesium: 54.12
Total Phosphorus: 118.08
100 g Total Potassium: 139Total Potassium: 683.88
Total Sodium: 280.44
Total Zinc: 0.8364
Total Copper: 0.29028
Total Manganese: 0.56088
Total Seleneium: 0
Total Vit_C: 67.404
Total Thiamin: 0.18204
Total Riboflavin: 0.09348
Total Niacin: 2.92248
Total Panto_Acid: 0.43788
Total Vit_B6: 0.3936
Total Folate_Tot: 73.8
Total Folic_Acid: 0
Total Food_Folate: 73.8
Total Folate_DFE: 73.8
Total Choline_Tot: 29.52
Total Vit_B12: 0
Total Vit_A_IU: 4098.36
Total Vit_A_RAE: 206.64
Total Retinol: 0
Total Alpha_Carot: 496.92
Total Beta_Carot: 2209.08
Total Beta_Crypt: 0
Total Lycopene: 12659.16
Total Lut_Zea: 605.16
Total Vit_E: 2.6568
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 38.868
Total FA_Sat: 0.13776
Total FA_Mono: 0.15252
Total FA_Poly: 0.40836
Total Cholesterol: 9.84

02 tsps SALT,TABLE


Number of Grams: 12
Total Moisture: 0.024
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 11.976
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.88
Total Iron: 0.0396
Total Magnesium: 0.12
Total Phosphorus: 0
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.012
Total Copper: 0.0036
Total Manganese: 0.012
Total Seleneium: 0.012
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1/4 teaspoon freshly ground black pepper


Number of Grams: 0.575
Total Moisture: 0.071645
Total Calorie: 1.44325
Protein: 0.0597425
Total Fat: 0.018745
Total Ash: 0.0258175
Total Carbohydrate: 0.3677125
Total Fiber: 0.145475
Total Sugar: 0.00368
Total Calcium: 2.54725
Total Iron: 0.0558325
Total Magnesium: 0.98325
Total Phosphorus: 0.9085
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.0068425
Total Copper: 0.0076475
Total Manganese: 0.07332975
Total Seleneium: 0.028175
Total Vit_C: 0
Total Thiamin: 0.000621
Total Riboflavin: 0.001035
Total Niacin: 0.00657225
Total Panto_Acid: 0.00804425
Total Vit_B6: 0.00167325
Total Folate_Tot: 0.09775
Total Folic_Acid: 0
Total Food_Folate: 0.09775
Total Folate_DFE: 0.09775
Total Choline_Tot: 0.06325
Total Vit_B12: 0
Total Vit_A_IU: 3.14525
Total Vit_A_RAE: 0.15525
Total Retinol: 0
Total Alpha_Carot: 0.069
Total Beta_Carot: 1.7825
Total Beta_Crypt: 0.14375
Total Lycopene: 0.115
Total Lut_Zea: 2.6105
Total Vit_E: 0.00598
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.941275
Total FA_Sat: 0.008004
Total FA_Mono: 0.00424925
Total FA_Poly: 0.0057385
Total Cholesterol: 0

1 cup fresh corn kernels, cut from about 2 large ears of corn


Number of Grams: 145
Total Moisture: 110.2725
Total Calorie: 124.7
Protein: 4.7415
Total Fat: 1.9575
Total Ash: 0.899
Total Carbohydrate: 27.115
Total Fiber: 2.9
Total Sugar: 9.077
Total Calcium: 2.9
Total Iron: 0.754
Total Magnesium: 53.65
Total Phosphorus: 129.05
100 g Total Potassium: 162Total Potassium: 234.9
Total Sodium: 75.4
Total Zinc: 0.667
Total Copper: 0.0783
Total Manganese: 0.23635
Total Seleneium: 0.87
Total Vit_C: 9.86
Total Thiamin: 0.22475
Total Riboflavin: 0.07975
Total Niacin: 2.5665
Total Panto_Acid: 1.03965
Total Vit_B6: 0.13485
Total Folate_Tot: 60.9
Total Folic_Acid: 0
Total Food_Folate: 60.9
Total Folate_DFE: 60.9
Total Choline_Tot: 33.35
Total Vit_B12: 0
Total Vit_A_IU: 271.15
Total Vit_A_RAE: 13.05
Total Retinol: 0
Total Alpha_Carot: 23.2
Total Beta_Carot: 68.15
Total Beta_Crypt: 166.75
Total Lycopene: 0
Total Lut_Zea: 933.8
Total Vit_E: 0.1015
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.435
Total FA_Sat: 0.47125
Total FA_Mono: 0.6264
Total FA_Poly: 0.70615
Total Cholesterol: 5.8