Directions:
- *Note: 3-4 cups of cut-up fresh vegetables from your garden or the farmer’s market such as broccoli, carrots, spinach, green beans, kale, potatoes, peas, etc. can be substituted for the canned vegetables.
- Combine ground meat, vegetables, eggs and shells, Mackerel and chicken livers or gizzards in a large pot. Add enough water just to cover and stir well.
- Bring to a boil and simmer gently for about 45 minutes or until chicken livers/gizzards are cooked through, adding water if needed throughout the cooking process.
- Remove from heat. Cool briefly. Stir in cooked rice.
- Cool completely and package into Ziploc bags or plastic containers for meals. Refrigerate or freeze.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 539.97 Kcal (2261 kJ) | ||
| Calories from fat | 166.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.51g | 28% | |
|---|---|---|---|
| Cholesterol | 173.94mg | 58% | |
| Sodium | 338.97mg | 14% | |
| Potassium | 525.11mg | 11% | |
| Total Carbs | 52.73g | 18% | |
| Dietary Fiber | 1.03g | 4% | |
| Protein | 37.12g | 74% | |
| Vitamin C | 3.2mg | 5% | |
| Iron | 5.3mg | 29% | |
| Calcium | 34.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 220.39 Kcal (923 kJ) | ||
| Calories from fat | 67.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.55g | 28% | |
|---|---|---|---|
| Cholesterol | 70.99mg | 58% | |
| Sodium | 138.35mg | 14% | |
| Potassium | 214.33mg | 11% | |
| Total Carbs | 21.52g | 18% | |
| Dietary Fiber | 0.42g | 4% | |
| Protein | 15.15g | 74% | |
| Vitamin C | 1.3mg | 5% | |
| Iron | 2.2mg | 29% | |
| Calcium | 14.1mg | 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.
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