Bama Burgoo

Dairy Free
Health score
28%
Bama Burgoo
45 min.
15
143kcal

Suggestions

Ingredients

  • 1.5 cups d angel hair coleslaw 
  • 0.5 teaspoon pepper black
  • 0.8 pound pork loin roast boneless trimmed
  • 14.5 ounce beef broth canned
  • 29 ounce tomatoes diced with basil, garlic, and oregano canned
  • 1.8 cups carrots sliced
  • 1.5 cups celery chopped
  • 12 ounce chicken breast halves bone-in skinless
  • teaspoon thyme leaves dried
  • 29 ounce less-sodium chicken broth fat-free canned
  • 0.3 cup parsley fresh chopped
  •  garlic cloves minced
  • cup bell pepper green chopped
  • 0.3 teaspoon ground pepper red
  • teaspoon olive oil 
  • cups onion chopped ( 1 large)
  • 0.5 teaspoon salt 
  • 11 ounce spicy-hot vegetable juice canned (such as V-8)
  • 16 ounce vegetable soup mix frozen with tomatoes (such as mckenzie's)

Equipment

  • frying pan
  • oven
  • dutch oven

Directions

  1. Preheat oven to 37
  2. Arrange chicken and pork roast on a jelly-roll pan coated with cooking spray.
  3. Bake at 375 for 35 minutes or until done.
  4. Remove chicken and pork roast from pan; cool. Shred meat with 2 forks.
  5. Heat oil over medium-high heat in a large Dutch oven coated with cooking spray.
  6. Add onion and next 4 ingredients; saut 8 minutes or until tender. Stir in shredded meat, tomato, and next 9 ingredients. Bring to a boil; cover, reduce heat, and simmer, 45 minutes. Stir in parsley.

Nutrition Facts

Calories143kcal
Protein37.6%
Fat14.74%
Carbs47.66%

Properties

Glycemic Index
24.79
Glycemic Load
4.9
Inflammation Score
-10
Nutrition Score
16.702173886092%

Flavonoids

Apigenin
3.17mg
Luteolin
0.62mg
Isorhamnetin
1.07mg
Kaempferol
0.23mg
Myricetin
0.24mg
Quercetin
4.91mg

Nutrients percent of daily need

Calories:143.01kcal
7.15%
Fat:2.39g
3.67%
Saturated Fat:0.57g
3.55%
Carbohydrates:17.38g
5.79%
Net Carbohydrates:14g
5.09%
Sugar:4.28g
4.75%
Cholesterol:28.8mg
9.6%
Sodium:590.51mg
25.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.71g
27.42%
Vitamin A:4484.02IU
89.68%
Vitamin C:27.45mg
33.27%
Vitamin K:30.71µg
29.25%
Selenium:20.11µg
28.73%
Vitamin B6:0.54mg
26.9%
Vitamin B3:5.36mg
26.82%
Phosphorus:168.53mg
16.85%
Potassium:558.46mg
15.96%
Manganese:0.3mg
14.83%
Vitamin B1:0.22mg
14.53%
Fiber:3.38g
13.53%
Vitamin B2:0.17mg
9.9%
Magnesium:37.31mg
9.33%
Iron:1.64mg
9.1%
Vitamin B5:0.82mg
8.21%
Folate:30.3µg
7.58%
Copper:0.15mg
7.39%
Zinc:0.99mg
6.63%
Calcium:55.01mg
5.5%
Vitamin B12:0.29µg
4.83%
Vitamin E:0.68mg
4.57%
Source:My Recipes