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| Recipe: Stovetop Squid with Mushrooms |
Servings: 6
Preparation Time: 15 min.
Cooking Time: 30 min.
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| Ingredients: |
- 1 mediumonion\cooked
- 1/4 cup olive or vegetable oil
- 1/4 Lbs. slicedmushrooms\cooked, fresh or canned
- 1 clove garlic, minced
- 1 Tbs. parsley, finely chopped
- 1/2 tsp. rosemary
- 1-1/2 Lbs. squid, cut into small strips
- 1/2 cup water
- 3 Tbs. tomato sauce
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| Cooking Directions: |
Sauté onion in olive oil in a large saucepan until tender. Add next 4 ingredients and cook on low heat for about 5-7 minutes. Add remaining ingredients and cook, covered, on low heat for about 20 minutes, or until thoroughly cooked. |
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| Per Serving:
calories 298, fat 17.2g, calories from fat 52%, protein 21.2g, cholesterol 294.8mg, dietary fiber 0.9g
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| Nutrients |
Exchanges |
| Calories |
298 |
Milk Exchanges |
0.0 |
| Protein |
21.2g |
Vegetable Exchanges |
0.8 |
| Carbohydrates |
13.2g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
0.9g |
Bread Exchanges |
0.6 |
| Sugar |
2.1g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
17.2g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
3.6g |
Very Lean Meat/Protein Exchanges |
2.3 |
| Mono-unsaturated Fat |
10.0g |
Fat Exchanges |
3.0 |
| Poly-unsaturated Fat |
3.6g |
| % Calories from Fat |
52% |
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| Cholesterol |
294.8mg |
| Sodium |
395.6mg |
| Vitamins |
Minerals |
| Vitamin A |
23.5IU |
Calcium |
55.5mg |
| Thiamin (B1) |
0.9mg |
Copper |
2.8mg |
| Riboflavin (B2) |
0.7mg |
Iron |
1.7mg |
| Niacin (B3) |
3.9mg |
Magnesium |
50.4mg |
| Vitamin B6 |
0.9mg |
Manganese |
0.9mg |
| Vitamin B12 |
1.4mcg |
Phosphorus |
313.8mg |
| Vitamin C |
8.9mg |
Potassium |
460.5mg |
| Vitamin E |
5.1IU |
Selenium |
93.3mcg |
| Folate |
14.9mcg |
Sodium |
395.6mg |
| Pantothenic Acid |
1.0mg |
Zinc |
2.3mg |
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