African Cooking: Recipes
Previous
Next
Seafood
Peixe à Lumbo
FISH AND SHRIMP STEW
To serve 4
1 pound uncooked medium-sized shrimp (about 21 to 25 to the pound)
8 four-ounce sea bass or red snapper steaks, about 1 inch thick
1 1/2 teaspoons salt
3 tablespoons olive oil
1 1/2 cups finely chopped onions
8 four-ounce sea bass or red snapper steaks, about 1 inch thick
1 1/2 teaspoons salt
3 tablespoons olive oil
1 1/2 cups finely chopped onions
2 medium-sized bell peppers, seeded, deribbed and finely chopped
2 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped, or substitute 2/3 cup chopped drained canned tomatoes
1 tablespoon finely chopped fresh coriander
1 teaspoon crumbled dried hot red chilies (caution: see page 4)
1/2 cup fresh coconut milk made from 1/2 cup coarsely chopped coconut and 1/2 cup hot water (see page 2)
2 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped, or substitute 2/3 cup chopped drained canned tomatoes
1 tablespoon finely chopped fresh coriander
1 teaspoon crumbled dried hot red chilies (caution: see page 4)
1/2 cup fresh coconut milk made from 1/2 cup coarsely chopped coconut and 1/2 cup hot water (see page 2)
Shell the shrimp. Devein them by making a shallow incision down their backs with a small, sharp knife and lifting out the black or white intestinal vein with the point of the knife. Wash the shrimp under cold running water and pat them dry with paper towels. Pat the fish steaks dry and sprinkle them on both sides with 1/2 teaspoon of the salt. Set the shrimp and fish aside.
In a heavy 10- to 12-inch skillet, heat the olive oil over moderate heat until a light haze forms above it. Drop in the onions and peppers and, stirring frequently, cook for about 5 minutes, until they are soft but not brown. Watch carefully for any sign of burning and regulate the heat accordingly. Add the tomatoes and, stirring frequently, cook briskly until most of the liquid in the pan evaporates and the mixture is thick enough to hold its shape almost solidly in a spoon. Remove the pan from the heat, then stir in the coriander, chilies and the remaining teaspoon of salt, and taste for seasoning.
Arrange 4 of the fish steaks in a heavy saucepan large enough to hold them in one layer. Scatter half of the shrimp over and around the fish and spoon half the vegetable mixture over them. Add the remaining fish steaks and shrimp, and cover them with the rest of the vegetables.
African Cooking: Recipes
-
Seafood
Total Moisture: 1711.30557916667
Total Calorie: 2133.933125
Total Protein: 297.426929166666
Total Total_Fat: 74.8913958333333
Total Ash: 38.459175
Total Carbohydrate: 56.0776875
Total Fiber: 14.7011458333333
Total Sugar: 24.887975
Total Calcium: 0.814729374999999
Total Iron: 0.00629977916666667
Total Magnesium: 0.545852083333333
Total Phosphorus: 3.404180625
Total Potassium: 6.04863520833333
Total Sodium: 8.41201979166667
Total Zinc: 0.01224140625
Total Copper: 0.00199780979166667
Total Manganese: 0.00183228625
Total Selenium: 0.000576001854166667
Total Vit_C: 0.259453166666667
Total Thiamin: 0.000926049166666667
Total Riboflaven: 0.00032325125
Total Niacin: 0.0178254533333334
Total Panto_Acid: 0.01002482125
Total Vit_B6: 0.00576537562500001
Total Folate_Tot: 0.27114625
Total Folic_Acid: 0
Total Food_Folate: 0.27114625
Total Folate_DFE: 0.27114625
Total CholineTot: 1.24729708333333
Total Vit_B12: 0.0347253333333333
Total Vit_A: 5.40902583333333
Total Vit_A_RAE: 0.851738541666666
Total Retinol: 0.698133333333333
Total Alpha_Carot: 0.30329875
Total Beta_Carot: 1.685885
Total Beta_Crypt: 0.0225927083333333
Total Lycopene: 6.32958
Total Lut_Zea: 1.13136083333333
Total Vit_E: 0.0268577479166667
Total Vit_D: 0.0929333333333333
Total Vit_D_IU: 3.71733333333333
Total Vit_K: 0.0663127708333333
Total FA_Sat: 0.0227251795833333
Total FA_Mono: 0.0341589520833333
Total FA_Poly: 0.011637739375
Total Cholesterol: 1.292
Breakdown By Ingredients:
Number of Grams: 453.333333333333
Total Moisture: 324.405333333333
Total Calorie: 539.466666666667
Protein: 103.269333333333
Total Fat: 7.70666666666667
Total Ash: 14.0986666666667
Total Carbohydrate: 6.89066666666667
Total Fiber: 0
Total Sugar: 0
Total Calcium: 412.533333333333
Total Iron: 1.45066666666667
Total Magnesium: 167.733333333333
Total Phosphorus: 1387.2
Total Potassium: 770.666666666667
Total Sodium: 4293.06666666667
Total Zinc: 7.38933333333333
Total Copper: 1.1696
Total Manganese: 0.222133333333333
Total Seleneium: 224.4
Total Vit_C: 0
Total Thiamin: 0.145066666666667
Total Riboflavin: 0.1088
Total Niacin: 12.1402666666667
Total Panto_Acid: 2.3528
Total Vit_B6: 1.09706666666667
Total Folate_Tot: 108.8
Total Folic_Acid: 0
Total Food_Folate: 108.8
Total Folate_DFE: 108.8
Total Choline_Tot: 612
Total Vit_B12: 7.52533333333333
Total Vit_A_IU: 1364.53333333333
Total Vit_A_RAE: 408
Total Retinol: 408
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 9.97333333333333
Total Vit_D: 0.453333333333333
Total Vit_D_IU: 18.1333333333333
Total Vit_K: 1.81333333333333
Total FA_Sat: 2.36186666666667
Total FA_Mono: 1.63653333333333
Total FA_Poly: 2.67466666666667
Total Cholesterol: 956.533333333333
Number of Grams: 906.666666666667
Total Moisture: 696.954666666667
Total Calorie: 906.666666666667
Protein: 185.957333333333
Total Fat: 12.1493333333333
Total Ash: 11.8773333333333
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 290.133333333333
Total Iron: 1.632
Total Magnesium: 290.133333333333
Total Phosphorus: 1795.2
Total Potassium: 3780.8
Total Sodium: 580.266666666667
Total Zinc: 3.264
Total Copper: 0.253866666666667
Total Manganese: 0.117866666666667
Total Seleneium: 346.346666666667
Total Vit_C: 14.5066666666667
Total Thiamin: 0.417066666666667
Total Riboflavin: 0.0272
Total Niacin: 2.57493333333333
Total Panto_Acid: 6.8
Total Vit_B6: 3.62666666666667
Total Folate_Tot: 45.3333333333333
Total Folic_Acid: 0
Total Food_Folate: 45.3333333333333
Total Folate_DFE: 45.3333333333333
Total Choline_Tot: 589.333333333333
Total Vit_B12: 27.2
Total Vit_A_IU: 961.066666666667
Total Vit_A_RAE: 290.133333333333
Total Retinol: 290.133333333333
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 8.704
Total Vit_D: 92.48
Total Vit_D_IU: 3699.2
Total Vit_K: 0.906666666666667
Total FA_Sat: 2.584
Total FA_Mono: 2.27573333333333
Total FA_Poly: 4.1616
Total Cholesterol: 335.466666666667
Number of Grams: 9
Total Moisture: 0.018
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 8.982
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.16
Total Iron: 0.0297
Total Magnesium: 0.09
Total Phosphorus: 0
Total Potassium: 0.72
Total Sodium: 3488.22
Total Zinc: 0.009
Total Copper: 0.0027
Total Manganese: 0.009
Total Seleneium: 0.009
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
Number of Grams: 40.5
Total Moisture: 0
Total Calorie: 358.02
Protein: 0
Total Fat: 40.5
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.405
Total Iron: 0.2268
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0.405
Total Sodium: 0.81
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: 5.81175
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 24.381
Total FA_Sat: 5.59224
Total FA_Mono: 29.549205
Total FA_Poly: 4.261815
Total Cholesterol: 0
Number of Grams: 240
Total Moisture: 213.864
Total Calorie: 96
Protein: 2.64
Total Fat: 0.24
Total Ash: 0.84
Total Carbohydrate: 22.416
Total Fiber: 4.08
Total Sugar: 10.176
Total Calcium: 55.2
Total Iron: 0.504
Total Magnesium: 24
Total Phosphorus: 69.6
Total Potassium: 350.4
Total Sodium: 9.6
Total Zinc: 0.408
Total Copper: 0.0936
Total Manganese: 0.3096
Total Seleneium: 1.2
Total Vit_C: 17.76
Total Thiamin: 0.1104
Total Riboflavin: 0.0648
Total Niacin: 0.2784
Total Panto_Acid: 0.2952
Total Vit_B6: 0.288
Total Folate_Tot: 45.6
Total Folic_Acid: 0
Total Food_Folate: 45.6
Total Folate_DFE: 45.6
Total Choline_Tot: 14.4
Total Vit_B12: 0
Total Vit_A_IU: 4.8
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 2.4
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 9.6
Total Vit_E: 0.048
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.96
Total FA_Sat: 0.1008
Total FA_Mono: 0.0312
Total FA_Poly: 0.0408
Total Cholesterol: 0
Number of Grams: 238
Total Moisture: 223.4582
Total Calorie: 47.6
Protein: 2.0468
Total Fat: 0.4046
Total Ash: 1.0234
Total Carbohydrate: 11.0432
Total Fiber: 4.046
Total Sugar: 5.712
Total Calcium: 23.8
Total Iron: 0.8092
Total Magnesium: 23.8
Total Phosphorus: 47.6
Total Potassium: 416.5
Total Sodium: 7.14
Total Zinc: 0.3094
Total Copper: 0.15708
Total Manganese: 0.29036
Total Seleneium: 0
Total Vit_C: 191.352
Total Thiamin: 0.13566
Total Riboflavin: 0.06664
Total Niacin: 1.1424
Total Panto_Acid: 0.23562
Total Vit_B6: 0.53312
Total Folate_Tot: 23.8
Total Folic_Acid: 0
Total Food_Folate: 23.8
Total Folate_DFE: 23.8
Total Choline_Tot: 11.9
Total Vit_B12: 0
Total Vit_A_IU: 880.6
Total Vit_A_RAE: 42.84
Total Retinol: 0
Total Alpha_Carot: 49.98
Total Beta_Carot: 495.04
Total Beta_Crypt: 16.66
Total Lycopene: 0
Total Lut_Zea: 811.58
Total Vit_E: 0.8806
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 17.612
Total FA_Sat: 0.13804
Total FA_Mono: 0.01904
Total FA_Poly: 0.14756
Total Cholesterol: 0
Number of Grams: 246
Total Moisture: 232.5192
Total Calorie: 44.28
Protein: 2.1648
Total Fat: 0.492
Total Ash: 1.23
Total Carbohydrate: 9.5694
Total Fiber: 2.952
Total Sugar: 6.4698
Total Calcium: 24.6
Total Iron: 0.6642
Total Magnesium: 27.06
Total Phosphorus: 59.04
Total Potassium: 583.02
Total Sodium: 12.3
Total Zinc: 0.4182
Total Copper: 0.14514
Total Manganese: 0.28044
Total Seleneium: 0
Total Vit_C: 33.702
Total Thiamin: 0.09102
Total Riboflavin: 0.04674
Total Niacin: 1.46124
Total Panto_Acid: 0.21894
Total Vit_B6: 0.1968
Total Folate_Tot: 36.9
Total Folic_Acid: 0
Total Food_Folate: 36.9
Total Folate_DFE: 36.9
Total Choline_Tot: 14.76
Total Vit_B12: 0
Total Vit_A_IU: 2049.18
Total Vit_A_RAE: 103.32
Total Retinol: 0
Total Alpha_Carot: 248.46
Total Beta_Carot: 1104.54
Total Beta_Crypt: 0
Total Lycopene: 6329.58
Total Lut_Zea: 302.58
Total Vit_E: 1.3284
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 19.434
Total FA_Sat: 0.06888
Total FA_Mono: 0.07626
Total FA_Poly: 0.20418
Total Cholesterol: 0
Number of Grams: 0.333333333333333
Total Moisture: 0.307366666666667
Total Calorie: 0.0766666666666667
Protein: 0.0071
Total Fat: 0.00173333333333333
Total Ash: 0.0049
Total Carbohydrate: 0.0122333333333333
Total Fiber: 0.00933333333333333
Total Sugar: 0.0029
Total Calcium: 0.223333333333333
Total Iron: 0.0059
Total Magnesium: 0.0866666666666667
Total Phosphorus: 0.16
Total Potassium: 1.73666666666667
Total Sodium: 0.153333333333333
Total Zinc: 0.00166666666666667
Total Copper: 0.00075
Total Manganese: 0.00142
Total Seleneium: 0.003
Total Vit_C: 0.09
Total Thiamin: 0.000223333333333333
Total Riboflavin: 0.00054
Total Niacin: 0.00371333333333333
Total Panto_Acid: 0.0019
Total Vit_B6: 0.000496666666666667
Total Folate_Tot: 0.206666666666667
Total Folic_Acid: 0
Total Food_Folate: 0.206666666666667
Total Folate_DFE: 0.206666666666667
Total Choline_Tot: 0.04
Total Vit_B12: 0
Total Vit_A_IU: 22.4933333333333
Total Vit_A_RAE: 1.12333333333333
Total Retinol: 0
Total Alpha_Carot: 0.12
Total Beta_Carot: 13.1
Total Beta_Crypt: 0.673333333333333
Total Lycopene: 0
Total Lut_Zea: 2.88333333333333
Total Vit_E: 0.00833333333333333
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.03333333333333
Total FA_Sat: 4.66666666666667E-05
Total FA_Mono: 0.000916666666666667
Total FA_Poly: 0.000133333333333333
Total Cholesterol: 0
Number of Grams: 1.0625
Total Moisture: 0.9828125
Total Calorie: 0.223125
Protein: 0.0095625
Total Fat: 0.0010625
Total Ash: 0.014875
Total Carbohydrate: 0.0541875
Total Fiber: 0.0138125
Total Sugar: 0.035275
Total Calcium: 0.074375
Total Iron: 0.0053125
Total Magnesium: 0.14875
Total Phosphorus: 0.180625
Total Potassium: 1.986875
Total Sodium: 12.463125
Total Zinc: 0.00180625
Total Copper: 0.001073125
Total Manganese: 0.00146625
Total Seleneium: 0.0031875
Total Vit_C: 0.7225
Total Thiamin: 0.0002125
Total Riboflavin: 0.00053125
Total Niacin: 0.0085
Total Panto_Acid: 0.00036125
Total Vit_B6: 0.001625625
Total Folate_Tot: 0.10625
Total Folic_Acid: 0
Total Food_Folate: 0.10625
Total Folate_DFE: 0.10625
Total Choline_Tot: 0.06375
Total Vit_B12: 0
Total Vit_A_IU: 126.3525
Total Vit_A_RAE: 6.321875
Total Retinol: 0
Total Alpha_Carot: 4.73875
Total Beta_Carot: 70.805
Total Beta_Crypt: 5.259375
Total Lycopene: 0
Total Lut_Zea: 4.7175
Total Vit_E: 0.00733125
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0924375
Total FA_Sat: 0.00010625
Total FA_Mono: 6.375E-05
Total FA_Poly: 0.000584375
Total Cholesterol: 0
Number of Grams: 40
Total Moisture: 18.796
Total Calorie: 141.6
Protein: 1.332
Total Fat: 13.396
Total Ash: 0.388
Total Carbohydrate: 6.092
Total Fiber: 3.6
Total Sugar: 2.492
Total Calcium: 5.6
Total Iron: 0.972
Total Magnesium: 12.8
Total Phosphorus: 45.2
Total Potassium: 142.4
Total Sodium: 8
Total Zinc: 0.44
Total Copper: 0.174
Total Manganese: 0.6
Total Seleneium: 4.04
Total Vit_C: 1.32
Total Thiamin: 0.0264
Total Riboflavin: 0.008
Total Niacin: 0.216
Total Panto_Acid: 0.12
Total Vit_B6: 0.0216
Total Folate_Tot: 10.4
Total Folic_Acid: 0
Total Food_Folate: 10.4
Total Folate_DFE: 10.4
Total Choline_Tot: 4.8
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: 0.096
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.08
Total FA_Sat: 11.8792
Total FA_Mono: 0.57
Total FA_Poly: 0.1464
Total Cholesterol: 0
Total Calorie: 2133.933125
Total Protein: 297.426929166666
Total Total_Fat: 74.8913958333333
Total Ash: 38.459175
Total Carbohydrate: 56.0776875
Total Fiber: 14.7011458333333
Total Sugar: 24.887975
Total Calcium: 0.814729374999999
Total Iron: 0.00629977916666667
Total Magnesium: 0.545852083333333
Total Phosphorus: 3.404180625
Total Potassium: 6.04863520833333
Total Sodium: 8.41201979166667
Total Zinc: 0.01224140625
Total Copper: 0.00199780979166667
Total Manganese: 0.00183228625
Total Selenium: 0.000576001854166667
Total Vit_C: 0.259453166666667
Total Thiamin: 0.000926049166666667
Total Riboflaven: 0.00032325125
Total Niacin: 0.0178254533333334
Total Panto_Acid: 0.01002482125
Total Vit_B6: 0.00576537562500001
Total Folate_Tot: 0.27114625
Total Folic_Acid: 0
Total Food_Folate: 0.27114625
Total Folate_DFE: 0.27114625
Total CholineTot: 1.24729708333333
Total Vit_B12: 0.0347253333333333
Total Vit_A: 5.40902583333333
Total Vit_A_RAE: 0.851738541666666
Total Retinol: 0.698133333333333
Total Alpha_Carot: 0.30329875
Total Beta_Carot: 1.685885
Total Beta_Crypt: 0.0225927083333333
Total Lycopene: 6.32958
Total Lut_Zea: 1.13136083333333
Total Vit_E: 0.0268577479166667
Total Vit_D: 0.0929333333333333
Total Vit_D_IU: 3.71733333333333
Total Vit_K: 0.0663127708333333
Total FA_Sat: 0.0227251795833333
Total FA_Mono: 0.0341589520833333
Total FA_Poly: 0.011637739375
Total Cholesterol: 1.292
Breakdown By Ingredients:
1 pound uncooked medium-sized shrimp (about 21 to 25 to the pound)
Number of Grams: 453.333333333333
Total Moisture: 324.405333333333
Total Calorie: 539.466666666667
Protein: 103.269333333333
Total Fat: 7.70666666666667
Total Ash: 14.0986666666667
Total Carbohydrate: 6.89066666666667
Total Fiber: 0
Total Sugar: 0
Total Calcium: 412.533333333333
Total Iron: 1.45066666666667
Total Magnesium: 167.733333333333
Total Phosphorus: 1387.2
Total Potassium: 770.666666666667
Total Sodium: 4293.06666666667
Total Zinc: 7.38933333333333
Total Copper: 1.1696
Total Manganese: 0.222133333333333
Total Seleneium: 224.4
Total Vit_C: 0
Total Thiamin: 0.145066666666667
Total Riboflavin: 0.1088
Total Niacin: 12.1402666666667
Total Panto_Acid: 2.3528
Total Vit_B6: 1.09706666666667
Total Folate_Tot: 108.8
Total Folic_Acid: 0
Total Food_Folate: 108.8
Total Folate_DFE: 108.8
Total Choline_Tot: 612
Total Vit_B12: 7.52533333333333
Total Vit_A_IU: 1364.53333333333
Total Vit_A_RAE: 408
Total Retinol: 408
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 9.97333333333333
Total Vit_D: 0.453333333333333
Total Vit_D_IU: 18.1333333333333
Total Vit_K: 1.81333333333333
Total FA_Sat: 2.36186666666667
Total FA_Mono: 1.63653333333333
Total FA_Poly: 2.67466666666667
Total Cholesterol: 956.533333333333
8 four-ounce sea bass or red snapper steaks, about 1 inch thick
Number of Grams: 906.666666666667
Total Moisture: 696.954666666667
Total Calorie: 906.666666666667
Protein: 185.957333333333
Total Fat: 12.1493333333333
Total Ash: 11.8773333333333
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 290.133333333333
Total Iron: 1.632
Total Magnesium: 290.133333333333
Total Phosphorus: 1795.2
Total Potassium: 3780.8
Total Sodium: 580.266666666667
Total Zinc: 3.264
Total Copper: 0.253866666666667
Total Manganese: 0.117866666666667
Total Seleneium: 346.346666666667
Total Vit_C: 14.5066666666667
Total Thiamin: 0.417066666666667
Total Riboflavin: 0.0272
Total Niacin: 2.57493333333333
Total Panto_Acid: 6.8
Total Vit_B6: 3.62666666666667
Total Folate_Tot: 45.3333333333333
Total Folic_Acid: 0
Total Food_Folate: 45.3333333333333
Total Folate_DFE: 45.3333333333333
Total Choline_Tot: 589.333333333333
Total Vit_B12: 27.2
Total Vit_A_IU: 961.066666666667
Total Vit_A_RAE: 290.133333333333
Total Retinol: 290.133333333333
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 8.704
Total Vit_D: 92.48
Total Vit_D_IU: 3699.2
Total Vit_K: 0.906666666666667
Total FA_Sat: 2.584
Total FA_Mono: 2.27573333333333
Total FA_Poly: 4.1616
Total Cholesterol: 335.466666666667
1 1/2 teaspoons salt
Number of Grams: 9
Total Moisture: 0.018
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 8.982
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.16
Total Iron: 0.0297
Total Magnesium: 0.09
Total Phosphorus: 0
Total Potassium: 0.72
Total Sodium: 3488.22
Total Zinc: 0.009
Total Copper: 0.0027
Total Manganese: 0.009
Total Seleneium: 0.009
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
3 tablespoons olive oil
Number of Grams: 40.5
Total Moisture: 0
Total Calorie: 358.02
Protein: 0
Total Fat: 40.5
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.405
Total Iron: 0.2268
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0.405
Total Sodium: 0.81
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: 5.81175
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 24.381
Total FA_Sat: 5.59224
Total FA_Mono: 29.549205
Total FA_Poly: 4.261815
Total Cholesterol: 0
1 1/2 cups finely chopped onions
Number of Grams: 240
Total Moisture: 213.864
Total Calorie: 96
Protein: 2.64
Total Fat: 0.24
Total Ash: 0.84
Total Carbohydrate: 22.416
Total Fiber: 4.08
Total Sugar: 10.176
Total Calcium: 55.2
Total Iron: 0.504
Total Magnesium: 24
Total Phosphorus: 69.6
Total Potassium: 350.4
Total Sodium: 9.6
Total Zinc: 0.408
Total Copper: 0.0936
Total Manganese: 0.3096
Total Seleneium: 1.2
Total Vit_C: 17.76
Total Thiamin: 0.1104
Total Riboflavin: 0.0648
Total Niacin: 0.2784
Total Panto_Acid: 0.2952
Total Vit_B6: 0.288
Total Folate_Tot: 45.6
Total Folic_Acid: 0
Total Food_Folate: 45.6
Total Folate_DFE: 45.6
Total Choline_Tot: 14.4
Total Vit_B12: 0
Total Vit_A_IU: 4.8
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 2.4
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 9.6
Total Vit_E: 0.048
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.96
Total FA_Sat: 0.1008
Total FA_Mono: 0.0312
Total FA_Poly: 0.0408
Total Cholesterol: 0
2 medium-sized bell peppers, seeded, deribbed and finely chopped
Number of Grams: 238
Total Moisture: 223.4582
Total Calorie: 47.6
Protein: 2.0468
Total Fat: 0.4046
Total Ash: 1.0234
Total Carbohydrate: 11.0432
Total Fiber: 4.046
Total Sugar: 5.712
Total Calcium: 23.8
Total Iron: 0.8092
Total Magnesium: 23.8
Total Phosphorus: 47.6
Total Potassium: 416.5
Total Sodium: 7.14
Total Zinc: 0.3094
Total Copper: 0.15708
Total Manganese: 0.29036
Total Seleneium: 0
Total Vit_C: 191.352
Total Thiamin: 0.13566
Total Riboflavin: 0.06664
Total Niacin: 1.1424
Total Panto_Acid: 0.23562
Total Vit_B6: 0.53312
Total Folate_Tot: 23.8
Total Folic_Acid: 0
Total Food_Folate: 23.8
Total Folate_DFE: 23.8
Total Choline_Tot: 11.9
Total Vit_B12: 0
Total Vit_A_IU: 880.6
Total Vit_A_RAE: 42.84
Total Retinol: 0
Total Alpha_Carot: 49.98
Total Beta_Carot: 495.04
Total Beta_Crypt: 16.66
Total Lycopene: 0
Total Lut_Zea: 811.58
Total Vit_E: 0.8806
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 17.612
Total FA_Sat: 0.13804
Total FA_Mono: 0.01904
Total FA_Poly: 0.14756
Total Cholesterol: 0
2 medium-sized firm ripe tomatoes, peeled, seeded and finely chopped, or substitute 2/3 cup chopped drained canned tomatoes
Number of Grams: 246
Total Moisture: 232.5192
Total Calorie: 44.28
Protein: 2.1648
Total Fat: 0.492
Total Ash: 1.23
Total Carbohydrate: 9.5694
Total Fiber: 2.952
Total Sugar: 6.4698
Total Calcium: 24.6
Total Iron: 0.6642
Total Magnesium: 27.06
Total Phosphorus: 59.04
Total Potassium: 583.02
Total Sodium: 12.3
Total Zinc: 0.4182
Total Copper: 0.14514
Total Manganese: 0.28044
Total Seleneium: 0
Total Vit_C: 33.702
Total Thiamin: 0.09102
Total Riboflavin: 0.04674
Total Niacin: 1.46124
Total Panto_Acid: 0.21894
Total Vit_B6: 0.1968
Total Folate_Tot: 36.9
Total Folic_Acid: 0
Total Food_Folate: 36.9
Total Folate_DFE: 36.9
Total Choline_Tot: 14.76
Total Vit_B12: 0
Total Vit_A_IU: 2049.18
Total Vit_A_RAE: 103.32
Total Retinol: 0
Total Alpha_Carot: 248.46
Total Beta_Carot: 1104.54
Total Beta_Crypt: 0
Total Lycopene: 6329.58
Total Lut_Zea: 302.58
Total Vit_E: 1.3284
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 19.434
Total FA_Sat: 0.06888
Total FA_Mono: 0.07626
Total FA_Poly: 0.20418
Total Cholesterol: 0
1 tablespoon finely chopped fresh coriander
Number of Grams: 0.333333333333333
Total Moisture: 0.307366666666667
Total Calorie: 0.0766666666666667
Protein: 0.0071
Total Fat: 0.00173333333333333
Total Ash: 0.0049
Total Carbohydrate: 0.0122333333333333
Total Fiber: 0.00933333333333333
Total Sugar: 0.0029
Total Calcium: 0.223333333333333
Total Iron: 0.0059
Total Magnesium: 0.0866666666666667
Total Phosphorus: 0.16
Total Potassium: 1.73666666666667
Total Sodium: 0.153333333333333
Total Zinc: 0.00166666666666667
Total Copper: 0.00075
Total Manganese: 0.00142
Total Seleneium: 0.003
Total Vit_C: 0.09
Total Thiamin: 0.000223333333333333
Total Riboflavin: 0.00054
Total Niacin: 0.00371333333333333
Total Panto_Acid: 0.0019
Total Vit_B6: 0.000496666666666667
Total Folate_Tot: 0.206666666666667
Total Folic_Acid: 0
Total Food_Folate: 0.206666666666667
Total Folate_DFE: 0.206666666666667
Total Choline_Tot: 0.04
Total Vit_B12: 0
Total Vit_A_IU: 22.4933333333333
Total Vit_A_RAE: 1.12333333333333
Total Retinol: 0
Total Alpha_Carot: 0.12
Total Beta_Carot: 13.1
Total Beta_Crypt: 0.673333333333333
Total Lycopene: 0
Total Lut_Zea: 2.88333333333333
Total Vit_E: 0.00833333333333333
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.03333333333333
Total FA_Sat: 4.66666666666667E-05
Total FA_Mono: 0.000916666666666667
Total FA_Poly: 0.000133333333333333
Total Cholesterol: 0
1 teaspoon crumbled dried hot red chilies (caution: see page 4)
Number of Grams: 1.0625
Total Moisture: 0.9828125
Total Calorie: 0.223125
Protein: 0.0095625
Total Fat: 0.0010625
Total Ash: 0.014875
Total Carbohydrate: 0.0541875
Total Fiber: 0.0138125
Total Sugar: 0.035275
Total Calcium: 0.074375
Total Iron: 0.0053125
Total Magnesium: 0.14875
Total Phosphorus: 0.180625
Total Potassium: 1.986875
Total Sodium: 12.463125
Total Zinc: 0.00180625
Total Copper: 0.001073125
Total Manganese: 0.00146625
Total Seleneium: 0.0031875
Total Vit_C: 0.7225
Total Thiamin: 0.0002125
Total Riboflavin: 0.00053125
Total Niacin: 0.0085
Total Panto_Acid: 0.00036125
Total Vit_B6: 0.001625625
Total Folate_Tot: 0.10625
Total Folic_Acid: 0
Total Food_Folate: 0.10625
Total Folate_DFE: 0.10625
Total Choline_Tot: 0.06375
Total Vit_B12: 0
Total Vit_A_IU: 126.3525
Total Vit_A_RAE: 6.321875
Total Retinol: 0
Total Alpha_Carot: 4.73875
Total Beta_Carot: 70.805
Total Beta_Crypt: 5.259375
Total Lycopene: 0
Total Lut_Zea: 4.7175
Total Vit_E: 0.00733125
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0924375
Total FA_Sat: 0.00010625
Total FA_Mono: 6.375E-05
Total FA_Poly: 0.000584375
Total Cholesterol: 0
1/2 cup fresh coconut milk made from 1/2 cup coarsely chopped coconut and 1/2 cup hot water (see page 2)
Number of Grams: 40
Total Moisture: 18.796
Total Calorie: 141.6
Protein: 1.332
Total Fat: 13.396
Total Ash: 0.388
Total Carbohydrate: 6.092
Total Fiber: 3.6
Total Sugar: 2.492
Total Calcium: 5.6
Total Iron: 0.972
Total Magnesium: 12.8
Total Phosphorus: 45.2
Total Potassium: 142.4
Total Sodium: 8
Total Zinc: 0.44
Total Copper: 0.174
Total Manganese: 0.6
Total Seleneium: 4.04
Total Vit_C: 1.32
Total Thiamin: 0.0264
Total Riboflavin: 0.008
Total Niacin: 0.216
Total Panto_Acid: 0.12
Total Vit_B6: 0.0216
Total Folate_Tot: 10.4
Total Folic_Acid: 0
Total Food_Folate: 10.4
Total Folate_DFE: 10.4
Total Choline_Tot: 4.8
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: 0.096
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.08
Total FA_Sat: 11.8792
Total FA_Mono: 0.57
Total FA_Poly: 0.1464
Total Cholesterol: 0
AD Space