Field Peas, Okra, and Corn Combo

Gluten Free
Dairy Free
Health score
47%
Field Peas, Okra, and Corn Combo
45 min.
8
348kcal

Suggestions

Ingredients

  • rib celery sliced
  • 0.5 cup chicken broth dry white
  • 14.5 ounce chicken broth canned
  • servings rice hot cooked
  • 16 ounce kernel corn whole frozen
  • teaspoons creole seasoning 
  •  garlic clove minced
  • 0.5 large bell pepper diced green
  • teaspoon hot sauce 
  • 16 ounce okra frozen sliced
  • tablespoon olive oil 
  • large onion halved sliced
  • 16 ounce field peas frozen with snaps, unthawed
  • teaspoon pepper freshly ground
  • 0.5 teaspoon salt 
  • servings garnishes: tomato sliced chopped
  • tablespoon worcestershire sauce 

Equipment

  • dutch oven

Directions

  1. Saut first 4 ingredients in hot oil in a Dutch oven over medium heat 8 minutes or until onion is lightly browned.
  2. Add Worcestershire sauce and next 4 ingredients, and cook, stirring constantly, 3 minutes.
  3. Stir in broth and wine, and bring to a boil. Stir in field peas, and return to a boil. Cover, reduce heat, and simmer 25 minutes.
  4. Stir in okra, corn, and, if needed, up to 1/2 cup water; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender.
  5. Serve over rice.
  6. Garnish, if desired.

Nutrition Facts

Calories348kcal
Protein24.98%
Fat19.82%
Carbs55.2%

Properties

Glycemic Index
49.42
Glycemic Load
27.55
Inflammation Score
-9
Nutrition Score
20.873913136513%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.09mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.49mg
Isorhamnetin
0.94mg
Kaempferol
0.21mg
Myricetin
0.01mg
Quercetin
16.58mg

Nutrients percent of daily need

Calories:348.1kcal
17.4%
Fat:7.42g
11.42%
Saturated Fat:1.67g
10.46%
Carbohydrates:46.54g
15.51%
Net Carbohydrates:40.31g
14.66%
Sugar:5.7g
6.33%
Cholesterol:25.69mg
8.56%
Sodium:537.13mg
23.35%
Alcohol:1.54g
100%
Alcohol %:0.55%
100%
Protein:21.06g
42.11%
Manganese:1.2mg
59.84%
Vitamin C:48.6mg
58.91%
Vitamin K:48.28µg
45.98%
Folate:100.17µg
25.04%
Fiber:6.22g
24.9%
Vitamin A:1241.84IU
24.84%
Phosphorus:247.89mg
24.79%
Selenium:17.06µg
24.38%
Vitamin B6:0.46mg
23.2%
Magnesium:83.72mg
20.93%
Vitamin B1:0.31mg
20.76%
Zinc:2.97mg
19.83%
Vitamin B3:3.93mg
19.64%
Potassium:585.75mg
16.74%
Copper:0.29mg
14.5%
Iron:2.54mg
14.09%
Vitamin B2:0.2mg
11.93%
Calcium:92.95mg
9.3%
Vitamin B12:0.51µg
8.56%
Vitamin E:0.9mg
6.03%
Vitamin B5:0.56mg
5.57%
Source:My Recipes