Directions:
- Into a large pan melt butter on medium
- Low heat and stir in flour.
- Stir continually for 2 minutes.
- Add soul seasoning,garlic,celery,onion and bell pepper.
- ( I use red or yellow pepper but green is fine too) - cook for 5 minutes.
- Add the tomatoes and seasonings and cook another 5 minutes.
- Add the broth,meat or fish and rice . Bring to a boil and lower heat. Cover and cook for 30 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 184 Kcal (770 kJ) | ||
| Calories from fat | 70.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.84g | 12% | |
|---|---|---|---|
| Cholesterol | 30.46mg | 10% | |
| Sodium | 452.19mg | 19% | |
| Potassium | 225.75mg | 5% | |
| Total Carbs | 17.97g | 6% | |
| Sugars | 1.11g | 4% | |
| Dietary Fiber | 0.91g | 4% | |
| Protein | 9.12g | 18% | |
| Vitamin C | 13.5mg | 22% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 4.3mg | 24% | |
| Calcium | 24.8mg | 2% | |
| Amount Per 100 g | |||
| Calories | 127.98 Kcal (536 kJ) | ||
| Calories from fat | 49.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.45g | 12% | |
|---|---|---|---|
| Cholesterol | 21.19mg | 10% | |
| Sodium | 314.52mg | 19% | |
| Potassium | 157.02mg | 5% | |
| Total Carbs | 12.5g | 6% | |
| Sugars | 0.77g | 4% | |
| Dietary Fiber | 0.63g | 4% | |
| Protein | 6.34g | 18% | |
| Vitamin C | 9.4mg | 22% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 3mg | 24% | |
| Calcium | 17.2mg | 2% | |
* 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.
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