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Healthy Mexican Stew

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)106.2193
Energy (kCal)1564.6604
Carbohydrates (g)262.7073
Total fats (g)15.4365
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Directions: | 2. Heat 1 TBS broth in a medium soup pot. Sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often. | 3. Add chili powder, mix in well and add broth, zucchini, collard greens and tomatoes. Cook for another 5 minutes. | 4. Add beans, corn, green chili, oregano, and cumin. | 5. Bring to a boil on high heat. Once it begins to boil, reduce heat to medium low and simmer uncovered for 15 minutes longer. (Simmering uncovered enhances the flavor) | 6. Add chopped cilantro, pumpkin seeds, salt and pepper. | 7. I like to slice some avocado on top as well. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    onion 1 minced 44.0 10.274000000000001 1.21 0.11
    garlic clove 4 chopped - - - -
    red chili powder 2 tablespoons - - - -
    chicken broth 3 cups 234.36 5.67 33.4152 7.8624
    chicken broth 1 tablespoon 234.36 5.67 33.4152 7.8624
    green bell pepper 1 diced - - - -
    zucchini 1 diced 20.06 3.6698 1.4278 0.3776
    collard green 1 cup chopped - - - -
    tomato 1 can diced 40.2099 8.6898 1.9658 0.4468
    black bean 1 can rinsed 991.8141 181.3769 62.8246 4.1301
    corn 1 cup frozen 124.7 27.115 4.7415 1.9575
    green chilies 1 can diced 97.1514 24.0 0.0 0.0
    oregano 1 teaspoon dried 2.65 0.6892 0.09 0.0428
    cumin 1 teaspoon 7.875 0.929 0.374 0.4677
    pumpkin seed 1/4 cup chopped - - - -
    cilantro 1/2 cup chopped 1.84 0.2936 0.1704 0.0416
    salt pepper - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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