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Boil Up (Cheryl Smith) Recipe

Boil Up (Cheryl Smith) Recipe

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Ingredients:

Serving

2 (4-inch) pieces salted cod fish, dry
2 lb yellow sweet potatoes, peeled, and cut into 2-inch chunks
2 green plantains, peeled and halved
6 green bananas (leave the peel on )

Directions:

Fill a large stock pot half way with cold water, and bring it to a boil. Add the salted codfish, and cook for 10 minutes. Then add the yams, plantains, and the bananas. Bring all back to a hard boil, then reduce to a gentle boil until everything is tender, about 30 to 35 minutes. Hold in the water until ready to serve, peel the bananas before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	144.29 Kcal (604 kJ)
Calories from fat	1.14 Kcal
		% Daily Value*
Total Fat	0.13g	0%
Sodium	50.61mg	2%
Potassium	564.23mg	12%
Total Carbs	34.94g	12%
Sugars	12.17g	49%
Dietary Fiber	4.89g	20%
Protein	2.54g	5%
Vitamin C	8.2mg	14%
Vitamin A	0.9mg	30%
Iron	0.9mg	5%
Calcium	30.8mg	3%

Amount Per 100 g
Calories	88.76 Kcal (372 kJ)
Calories from fat	0.7 Kcal
		% Daily Value*
Total Fat	0.08g	0%
Sodium	31.14mg	2%
Potassium	347.09mg	12%
Total Carbs	21.5g	12%
Sugars	7.48g	49%
Dietary Fiber	3.01g	20%
Protein	1.56g	5%
Vitamin C	5.1mg	14%
Vitamin A	0.6mg	30%
Iron	0.6mg	5%
Calcium	18.9mg	3%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.1

Points
4

PointsPlus

Good Points

fat free,
saturated fat free,
very low sodium,
cholesterol free,
good source of fiber

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