Fat Free Brocco-tater Stew Recipe

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Fat Free Brocco-tater Stew
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Ingredients
8
Count
Nutrition
183
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. Heat a large saucepan over medium-high.
  2. Add onions and a dash of water, sauté until onions are beginning to soften.
  3. Add garlic, oregano, cumin and cayenne, cook, stirring, until fragrant.
  4. Add the potatoes with another little dash of water, cover, and cook for about another 10 minutes until the potato cubes are tender, stirring occasionally to prevent sticking.
  5. When the potatoes are tender, add the broccoli and crushed tomatoes, mix well.
  6. Cover, and cook 20 minutes, stirring often.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 182.97 Kcal (766 kJ)
Calories from fat 1.02 Kcal
% Daily Value*
Total Fat 0.11g 0%
Sodium 341.27mg 14%
Potassium 1449.46mg 31%
Total Carbs 39.28g 13%
Sugars 15.86g 63%
Dietary Fiber 12.86g 51%
Protein 11.96g 24%
Vitamin C 226.9mg 378%
Iron 4.7mg 26%
Calcium 214.5mg 21%
Amount Per 100 g
Calories 35.66 Kcal (149 kJ)
Calories from fat 0.2 Kcal
% Daily Value*
Total Fat 0.02g 0%
Sodium 66.51mg 14%
Potassium 282.47mg 31%
Total Carbs 7.66g 13%
Sugars 3.09g 63%
Dietary Fiber 2.51g 51%
Protein 2.33g 24%
Vitamin C 44.2mg 378%
Iron 0.9mg 26%
Calcium 41.8mg 21%

* 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

  • 2.9
    Points
  • 4
    PointsPlus

Good Points

  • low calorie,
  • fat free,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

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