Ingredients:
- 3/4 cup chopped fresh vegetables ( onion , bell pepper , celery , black olives zucchini , mushrooms - whatever)
- other seasoning
Directions:
- Saute garlic and fresh veggies in olive oil until transparent.
- Add tomato, wine/water/broth, and seasonings.
- Cook until it becomes a bit saucy (but not so long that veggies get too mushy or loose their shape) Toss in seafood and cook just until done.
- Serve on rice or pasta, wrap in a tortilla, stuff in a pita, or serve in a bowl with a good crusty buttered bread slice on the side.
- (Don't forget the cheese!).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 312.48 Kcal (1308 kJ) | ||
| Calories from fat | 51.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.7g | 9% | |
|---|---|---|---|
| Cholesterol | 133.75mg | 45% | |
| Sodium | 810.13mg | 34% | |
| Potassium | 985.84mg | 21% | |
| Total Carbs | 34.49g | 11% | |
| Sugars | 6.18g | 25% | |
| Dietary Fiber | 8.98g | 36% | |
| Protein | 25.01g | 50% | |
| Vitamin C | 44.2mg | 74% | |
| Iron | 1.9mg | 11% | |
| Calcium | 237.7mg | 24% | |
| Amount Per 100 g | |||
| Calories | 58.92 Kcal (247 kJ) | ||
| Calories from fat | 9.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.07g | 9% | |
|---|---|---|---|
| Cholesterol | 25.22mg | 45% | |
| Sodium | 152.75mg | 34% | |
| Potassium | 185.88mg | 21% | |
| Total Carbs | 6.5g | 11% | |
| Sugars | 1.16g | 25% | |
| Dietary Fiber | 1.69g | 36% | |
| Protein | 4.72g | 50% | |
| Vitamin C | 8.3mg | 74% | |
| Iron | 0.4mg | 11% | |
| Calcium | 44.8mg | 24% | |
* 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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