Directions:
- Oven method:.
- In a deep metal oven-proof pan, saute onion and garlic in the oil over medium low heat.
- Add other ingredients, heat to a boil, cover and put in a slow (275F) oven for 4 hours.
- Check and stir occasionaly, adding more water if necessary.
- Crockpot:.
- Saute onion and garlic in a saucepan, as above.
- Add to the rest of the ingredients in a crockpot or slow cooker.
- Cook on low for 6 hours; check and stir occasionally.
- Adjust salt and other seasonings to taste and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 127.55 Kcal (534 kJ) | ||
| Calories from fat | 27.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.07g | 5% | |
|---|---|---|---|
| Sodium | 415.38mg | 17% | |
| Potassium | 193.04mg | 4% | |
| Total Carbs | 21.76g | 7% | |
| Sugars | 1.15g | 5% | |
| Dietary Fiber | 5.25g | 21% | |
| Protein | 4.06g | 8% | |
| Vitamin C | 2.7mg | 5% | |
| Iron | 1.8mg | 10% | |
| Calcium | 42.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 70.72 Kcal (296 kJ) | ||
| Calories from fat | 15.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.7g | 5% | |
|---|---|---|---|
| Sodium | 230.32mg | 17% | |
| Potassium | 107.04mg | 4% | |
| Total Carbs | 12.06g | 7% | |
| Sugars | 0.64g | 5% | |
| Dietary Fiber | 2.91g | 21% | |
| Protein | 2.25g | 8% | |
| Vitamin C | 1.5mg | 5% | |
| Iron | 1mg | 10% | |
| Calcium | 23.8mg | 4% | |
* 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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