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Recipe: African Spinach Dish
Servings: 4
Preparation Time: 5 min.
Cooking Time: 10 min.
 
Ingredients:
  • 1 largeonion\cooked, chopped
  • 1 green bell pepper\cooked, chopped
  • 2 Tbs. peanut or vegetable oil
  • 1 Lbs. fresh spinach\cooked, trimmed
  • 1 tomato\cooked, chopped
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 cup peanut butter
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Cook onion and green pepper in oil in a skillet for about 3-5 minutes, or until tender. Add spinach and tomato. Cover and cook on low heat for about 5 minutes, or until spinach is tender. Stir in remaining ingredients. Cook until hot throughout. Serving suggestion: Server with rice or couscous.
 
Per Serving: calories 219, fat 17.1g, calories from fat 70%, protein 8.7g, cholesterol 0.0mg, dietary fiber 5.2g

Nutrients Exchanges
Calories 219 Milk Exchanges 0.0
Protein 8.7g Vegetable Exchanges 2.6
Carbohydrates 16.3g Fruit Exchanges 0.0
Dietary Fiber 5.2g Bread Exchanges 0.0
Sugar 6.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 17.1g Lean Meat Exchanges 0.4
Saturated Fat 3.9g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 8.2g Fat Exchanges 2.9
Poly-unsaturated Fat 5.1g
% Calories from Fat 70%    
Cholesterol 0.0mg
Sodium 450.4mg
Vitamins Minerals
Vitamin A 961.4IU Calcium 177.2mg
Thiamin (B1) 1.8mg Copper 1.0mg
Riboflavin (B2) 0.6mg Iron 4.8mg
Niacin (B3) 3.1mg Magnesium 136.7mg
Vitamin B6 0.8mg Manganese 1.3mg
Vitamin B12 0.0mcg Phosphorus 155.2mg
Vitamin C 35.2mg Potassium 848.1mg
Vitamin E 5.8IU Selenium 3.3mcg
Folate 193.0mcg Sodium 450.4mg
Pantothenic Acid 0.6mg Zinc 1.5mg