Recipe Name	Recipe#	Portion	Calories	Carbo	Fat	Sat Fat	Chol	Iron	Calcium	Vit A	Vit B1	Niacin
			Protein	D Fib	Fat Cal.	Pu Fat	Sodium	Phos	K	Vit C	Vit B2	Vit B6
Algerian Stew	0000010674	4 oz	63	11.0 gm	.6 gm	.1 gm	0 mg	.8 mg	22 mg	6877 IU	.0 mg	.7 mg
			2.0 gm	2.36 gm	5.4 (9%)	.3 mg	170 mg	44 mg	177.9 mg	2.7 mg	.1 mg	.2 mg
Algerian Stew with Couscous	0000033674	6z ladle+4z couscous	391	62.3 gm	10.5 gm	2.3 gm	2 mg	2.0 mg	68 mg	2286 IU	.2 mg	2.7 mg
			9.7 gm	5.79 gm	94.5 (24%)	3.7 mg	546 mg	158 mg	475.0 mg	14.3 mg	.1 mg	.4 mg
Autumn Beef Stew	0000011551	8 oz ladle	273	14.3 gm	12.5 gm	3.3 gm	70 mg	3.3 mg	37 mg	4362 IU	.2 mg	3.5 mg
			24.9 gm	1.99 gm	112.5 (41%)	3.5 mg	496 mg	228 mg	483.7 mg	10.5 mg	.3 mg	.4 mg
Beef & Vegetable Stew	0000007424	8 oz ladle	294	11.2 gm	15.9 gm	3.9 gm	70 mg	3.7 mg	52 mg	805 IU	.1 mg	4.8 mg
			27.6 gm	2.86 gm	143.1 (49%)	2.9 mg	455 mg	266 mg	577.8 mg	10.2 mg	.3 mg	.4 mg
Beef Stew	0000012248	6 oz ladle	215	17.7 gm	7.8 gm	2.0 gm	37 mg	2.5 mg	40 mg	6668 IU	.1 mg	2.4 mg
			14.7 gm	2.40 gm	70.2 (33%)	2.2 mg	917 mg	137 mg	427.6 mg	12.0 mg	.2 mg	.3 mg
Beef Stew Casserette	0000012923	1 casserette	254	27.1 gm	4.9 gm	2.3 gm	57 mg	2.5 mg	187 mg	6701 IU	.2 mg	4.2 mg
			24.9 gm	2.53 gm	44.1 (17%)	.2 mg	700 mg	290 mg	720.3 mg	6.4 mg	.4 mg	.6 mg
Bogata-Style Beef Stew	0000033882	6 oz ladle	169	18.8 gm	6.9 gm	1.7 gm	22 mg	1.4 mg	21 mg	1650 IU	.1 mg	1.7 mg
			9.1 gm	2.63 gm	62.1 (37%)	1.9 mg	558 mg	97 mg	356.6 mg	12.2 mg	.1 mg	.3 mg
Brazilian Beef Stew	0427311329	8 oz ladle	316	19.4 gm	16.9 gm	3.7 gm	59 mg	3.1 mg	48 mg	5461 IU	.2 mg	3.5 mg
			21.7 gm	3.14 gm	152.1 (48%)	6.6 mg	1051 mg	208 mg	593.7 mg	17.9 mg	.2 mg	.5 mg
Brazilian Stew	0000008287	8 oz ladle	221	22.9 gm	7.6 gm	3.6 gm	48 mg	2.1 mg	55 mg	8752 IU	.1 mg	2.4 mg
			16.0 gm	3.52 gm	68.4 (31%)	.4 mg	286 mg	167 mg	388.9 mg	14.3 mg	.2 mg	.4 mg
Brunswick Stew	0000002169	6 oz ladle	112	9.2 gm	6.6 gm	3.5 gm	23 mg	.5 mg	16 mg	310 IU	.1 mg	.5 mg
			4.7 gm	1.00 gm	59.4 (53%)	.3 mg	713 mg	22 mg	136.9 mg	3.6 mg	.0 mg	.1 mg
Brunswick Stew	0000035445	6 oz ladle	179	12.7 gm	6.8 gm	1.1 gm	39 mg	1.3 mg	24 mg	275 IU	.1 mg	6.2 mg
			16.8 gm	2.17 gm	61.2 (34%)	2.9 mg	761 mg	126 mg	267.0 mg	11.8 mg	.1 mg	.3 mg
Bush Tucker Stew	0000033881	6 oz ladle	202	8.4 gm	12.0 gm	2.8 gm	46 mg	1.1 mg	30 mg	1701 IU	.1 mg	4.8 mg
			15.5 gm	1.52 gm	108.0 (53%)	1.6 mg	911 mg	127 mg	328.3 mg	7.1 mg	.1 mg	.4 mg
Caribbean Stew	0000009665	6 oz ladle	74	14.6 gm	.9 gm	.1 gm	1 mg	.8 mg	14 mg	1273 IU	.0 mg	.2 mg
			3.4 gm	2.51 gm	8.1 (11%)	.1 mg	379 mg	6 mg	124.2 mg	14.7 mg	.0 mg	.1 mg
Casablanca Stew O'Couscous	0000007505	6oz ldl+5oz couscous	396	66.9 gm	9.4 gm	1.8 gm	0 mg	2.1 mg	67 mg	2589 IU	.2 mg	2.9 mg
			11.6 gm	6.15 gm	84.6 (21%)	2.9 mg	888 mg	183 mg	450.1 mg	10.0 mg	.1 mg	.4 mg
Casablanca Vegetable Stew	0000011711	6 oz ladle	69	12.1 gm	1.9 gm	.3 gm	0 mg	.9 mg	30 mg	1190 IU	.1 mg	.5 mg
			2.1 gm	2.00 gm	17.1 (25%)	.3 mg	242 mg	47 mg	235.1 mg	6.1 mg	.0 mg	.2 mg
Chicken Chile Verde	0000035312	8 oz ladle	334	21.1 gm	16.4 gm	2.9 gm	79 mg	2.9 mg	45 mg	1308 IU	.2 mg	7.6 mg
			26.9 gm	3.76 gm	147.6 (44%)	4.4 mg	810 mg	220 mg	543.2 mg	43.9 mg	.3 mg	.6 mg
Chicken Stew with Dumpling	0000007473	6 oz ladle+dumpling	232	27.4 gm	5.4 gm	1.2 gm	38 mg	1.8 mg	66 mg	2771 IU	.2 mg	7.7 mg
			18.1 gm	1.85 gm	48.6 (21%)	1.6 mg	884 mg	253 mg	295.8 mg	6.0 mg	.2 mg	.4 mg
Cuban Creole Stew	0000034221	8 oz ladle	264	25.9 gm	12.0 gm	3.8 gm	38 mg	2.9 mg	44 mg	7202 IU	.2 mg	2.9 mg
			14.0 gm	2.36 gm	108.0 (41%)	1.1 mg	715 mg	137 mg	578.2 mg	20.8 mg	.2 mg	.4 mg
Eggplant Ragout with Garbanzo Beans	0000034022	6 oz ladle	202	25.8 gm	10.3 gm	1.4 gm	0 mg	2.2 mg	59 mg	1976 IU	.2 mg	1.6 mg
			4.7 gm	6.24 gm	92.7 (46%)	1.2 mg	473 mg	94 mg	632.4 mg	64.7 mg	.1 mg	.5 mg
Hominy Squash Stew	0000007883	6 oz ladle	141	29.8 gm	.9 gm	.1 gm	0 mg	2.6 mg	84 mg	5843 IU	.2 mg	1.6 mg
			6.1 gm	4.89 gm	8.1 (6%)	.4 mg	192 mg	131 mg	643.8 mg	25.0 mg	.1 mg	.3 mg
Indian Corn Stew	0000007437	8 oz ladle	264	25.9 gm	12.1 gm	4.6 gm	45 mg	2.0 mg	20 mg	670 IU	.2 mg	4.6 mg
			15.6 gm	5.65 gm	108.9 (41%)	.7 mg	192 mg	164 mg	482.9 mg	33.9 mg	.2 mg	.4 mg
Indian Lamb Stew	0000016216	3 oz	216	4.1 gm	10.8 gm	5.1 gm	87 mg	2.1 mg	66 mg	219 IU	.1 mg	4.1 mg
			24.6 gm	.32 gm	97.2 (45%)	.7 mg	191 mg	185 mg	274.7 mg	2.4 mg	.2 mg	.1 mg
Irish Lamb Stew	0376512843	8 oz ladle	303	21.2 gm	12.0 gm	3.4 gm	77 mg	3.0 mg	33 mg	4478 IU	.2 mg	5.7 mg
			26.7 gm	2.51 gm	108.0 (36%)	2.4 mg	151 mg	197 mg	442.8 mg	5.9 mg	.3 mg	.3 mg
Lentil Stew Casserette	0000012922	1 casserette	227	39.2 gm	4.8 gm	.7 gm	0 mg	4.5 mg	57 mg	2138 IU	.3 mg	3.5 mg
			11.6 gm	9.22 gm	43.2 (19%)	1.4 mg	1035 mg	238 mg	950.8 mg	32.3 mg	.2 mg	.5 mg
Mexican Bean Stew with Cornbread Topping	0000034874	1 cut-2x4 hp	417	66.7 gm	14.2 gm	2.9 gm	38 mg	3.4 mg	83 mg	1324 IU	.4 mg	2.7 mg
			8.7 gm	8.04 gm	127.8 (31%)	.8 mg	1040 mg	122 mg	583.3 mg	49.0 mg	.3 mg	.3 mg
Mexican Bean Stew with Cornbread Topping	0000034918	1 casserole	465	74.2 gm	16.0 gm	3.3 gm	48 mg	3.5 mg	85 mg	1283 IU	.4 mg	3.0 mg
			9.0 gm	7.43 gm	144.0 (31%)	.8 mg	1131 mg	112 mg	548.5 mg	47.0 mg	.3 mg	.2 mg
Mexican Black Bean Stew	0000034820	6 oz ladle	118	19.2 gm	3.6 gm	.5 gm	0 mg	1.4 mg	39 mg	772 IU	.1 mg	.8 mg
			3.8 gm	5.43 gm	32.4 (27%)	.5 mg	351 mg	85 mg	374.2 mg	29.6 mg	.1 mg	.2 mg
Moroccan Beef Stew with Couscous	0000008204	6 oz ladle+couscous	466	58.1 gm	14.2 gm	3.6 gm	64 mg	6.0 mg	79 mg	10134 IU	.2 mg	4.4 mg
			27.7 gm	5.36 gm	127.8 (27%)	3.2 mg	845 mg	279 mg	700.6 mg	13.9 mg	.3 mg	.5 mg
Moroccan Lamb Stew	0365416159	3 oz	195	1.6 gm	13.0 gm	2.8 gm	55 mg	1.7 mg	16 mg	4 IU	.0 mg	3.0 mg
			17.3 gm	.31 gm	117.0 (60%)	1.1 mg	187 mg	109 mg	158.7 mg	1.0 mg	.1 mg	.1 mg
Old Fashioned Beef Stew	0178702225	6 oz ladle	150	10.6 gm	4.5 gm	1.6 gm	47 mg	2.3 mg	34 mg	7876 IU	.1 mg	2.5 mg
			16.5 gm	2.32 gm	40.5 (27%)	.2 mg	256 mg	155 mg	408.1 mg	7.7 mg	.2 mg	.3 mg
Peruvian Lomo Saltado	0000034428	8 oz ladle	143	18.0 gm	3.5 gm	.7 gm	22 mg	1.3 mg	20 mg	611 IU	.1 mg	2.7 mg
			10.3 gm	2.42 gm	31.5 (22%)	.3 mg	403 mg	105 mg	446.1 mg	32.5 mg	.1 mg	.4 mg
Peruvian Seafood Stew with Rice	0000011334	11 oz+6 oz rice	416	56.2 gm	13.2 gm	6.5 gm	56 mg	5.1 mg	97 mg	1997 IU	.6 mg	4.2 mg
			18.9 gm	2.57 gm	118.8 (29%)	3.9 mg	716 mg	438 mg	667.3 mg	81.6 mg	.1 mg	.3 mg
Pork, Green Chile & Corn Stew	0000034010	6 oz ladle	235	20.3 gm	11.9 gm	2.5 gm	34 mg	2.2 mg	37 mg	689 IU	.4 mg	3.1 mg
			13.7 gm	4.03 gm	107.1 (46%)	2.4 mg	1149 mg	132 mg	393.5 mg	24.1 mg	.2 mg	.3 mg
Puttanesca Vegetable Stew	0000035516	6 oz spoodle	97	13.4 gm	4.6 gm	.7 gm	2 mg	1.4 mg	59 mg	1567 IU	.1 mg	1.7 mg
			2.9 gm	3.90 gm	41.4 (43%)	.6 mg	1046 mg	62 mg	515.0 mg	61.9 mg	.1 mg	.3 mg
Puttanesca Vegetable Stew w/Potato Crust	0000035551	1 casserole	284	37.9 gm	13.4 gm	2.2 gm	3 mg	2.2 mg	104 mg	1657 IU	.3 mg	3.6 mg
			6.2 gm	6.27 gm	120.6 (42%)	1.4 mg	1462 mg	131 mg	932.5 mg	77.0 mg	.1 mg	.6 mg
Puttanesca Vegetable Stew w/Potato Crust	0000035552	1 cut-3x3 hp	253	33.7 gm	11.9 gm	1.9 gm	3 mg	1.9 mg	92 mg	1473 IU	.2 mg	3.2 mg
			5.5 gm	5.58 gm	107.1 (42%)	1.2 mg	1298 mg	117 mg	828.8 mg	68.4 mg	.1 mg	.5 mg
Red Chile Stew	0000007296	8 oz ladle	234	18.2 gm	8.4 gm	2.4 gm	58 mg	3.1 mg	33 mg	707 IU	.1 mg	3.2 mg
			21.2 gm	2.80 gm	75.6 (32%)	1.9 mg	109 mg	205 mg	494.4 mg	9.6 mg	.2 mg	.5 mg
Root Cellar Beef Stew w/Shallot Topping	0000034020	6 oz ladle+topping	275	27.9 gm	9.7 gm	2.4 gm	44 mg	3.4 mg	47 mg	5354 IU	.3 mg	3.9 mg
			18.8 gm	2.69 gm	87.3 (32%)	1.5 mg	643 mg	191 mg	586.4 mg	15.8 mg	.3 mg	.4 mg
Sage Scented Chicken Braise	0000034017	6 oz ladle	248	14.6 gm	10.4 gm	2.3 gm	63 mg	2.2 mg	44 mg	6506 IU	.2 mg	5.2 mg
			20.6 gm	1.78 gm	93.6 (38%)	1.9 mg	501 mg	154 mg	325.0 mg	3.9 mg	.2 mg	.4 mg
Seafood Bouillabaisse	0000034366	14 oz ldl+2 sl bread	520	42.2 gm	31.3 gm	3.6 gm	49 mg	2.6 mg	87 mg	280 IU	.3 mg	4.0 mg
			17.4 gm	3.85 gm	281.7 (54%)	5.4 mg	1361 mg	223 mg	608.3 mg	15.5 mg	.2 mg	.4 mg
Seven Vegetable Stew	0000009504	8 oz	119	23.3 gm	2.5 gm	.4 gm	0 mg	1.5 mg	55 mg	5611 IU	.2 mg	1.7 mg
			3.4 gm	4.99 gm	22.5 (19%)	1.3 mg	209 mg	72 mg	543.1 mg	56.1 mg	.1 mg	.4 mg
Shrimp Etouffee	0000034985	4 oz ladle	126	8.2 gm	6.4 gm	3.8 gm	88 mg	1.7 mg	33 mg	455 IU	.1 mg	1.4 mg
			9.1 gm	.86 gm	57.6 (46%)	.4 mg	389 mg	73 mg	172.7 mg	12.5 mg	.1 mg	.1 mg
Simmered Lamb with Apricots & Cardamom	0000035769	6 oz ladle	266	11.0 gm	14.2 gm	2.8 gm	74 mg	2.9 mg	34 mg	1035 IU	.1 mg	4.6 mg
			23.9 gm	1.74 gm	127.8 (48%)	2.9 mg	393 mg	164 mg	424.5 mg	4.7 mg	.2 mg	.1 mg
Southwest Bean Stew with Tomato	0000010639	6 oz ladle	164	30.4 gm	2.3 gm	.3 gm	0 mg	2.4 mg	83 mg	623 IU	.2 mg	1.4 mg
			7.8 gm	7.35 gm	20.7 (13%)	.8 mg	475 mg	149 mg	584.8 mg	24.6 mg	.1 mg	.2 mg
Tomato Basil Beef Stew	0000010835	8 oz ladle	130	14.5 gm	3.7 gm	1.1 gm	25 mg	2.2 mg	67 mg	5943 IU	.1 mg	2.0 mg
			10.6 gm	3.67 gm	33.3 (26%)	.3 mg	331 mg	120 mg	494.1 mg	20.6 mg	.2 mg	.3 mg
Tunisian Vegetable Stew	0000034837	6 oz ladle	90	16.4 gm	2.4 gm	.3 gm	0 mg	1.1 mg	40 mg	5410 IU	.1 mg	.9 mg
			2.5 gm	2.33 gm	21.6 (24%)	.5 mg	279 mg	57 mg	346.5 mg	10.7 mg	.1 mg	.2 mg
Tunisian Vegetable Stew w/Phyllo Topping	0000034921	1 cut-2x4 hp	188	30.8 gm	6.7 gm	1.8 gm	7 mg	2.1 mg	73 mg	9693 IU	.1 mg	1.7 mg
			4.7 gm	4.21 gm	60.3 (32%)	1.0 mg	528 mg	106 mg	621.5 mg	19.0 mg	.1 mg	.4 mg
Tunisian Vegetable Stew w/Phyllo Topping	0000034922	1 casserole	238	33.1 gm	11.2 gm	4.3 gm	20 mg	2.2 mg	77 mg	9844 IU	.2 mg	1.8 mg
			5.1 gm	4.30 gm	100.8 (42%)	1.3 mg	581 mg	114 mg	630.7 mg	19.0 mg	.1 mg	.4 mg
Tuscany Stew	0000009904	6 oz ladle	45	7.2 gm	1.0 gm	.3 gm	1 mg	.5 mg	26 mg	562 IU	.0 mg	.3 mg
			2.2 gm	1.17 gm	9.0 (20%)	.1 mg	525 mg	28 mg	98.7 mg	6.3 mg	.0 mg	.1 mg
Wild Mushroom & Corn Fricassee	0000034821	6 oz ladle	259	27.2 gm	17.2 gm	2.3 gm	0 mg	2.6 mg	47 mg	357 IU	.1 mg	4.4 mg
			3.6 gm	4.51 gm	154.8 (60%)	1.7 mg	661 mg	111 mg	613.1 mg	9.4 mg	.3 mg	.3 mg
Winter Squash & Black Bean Stew	0000035747	8 oz	135	24.8 gm	3.6 gm	.6 gm	0 mg	2.6 mg	101 mg	5179 IU	.2 mg	2.3 mg
			4.8 gm	7.61 gm	32.4 (24%)	.7 mg	437 mg	100 mg	1019.5 mg	40.3 mg	.2 mg	.3 mg
Zuni Stew	0000008428	8 oz ladle	289	39.9 gm	10.2 gm	3.9 gm	14 mg	3.9 mg	235 mg	1920 IU	.3 mg	2.1 mg
			13.9 gm	9.64 gm	91.8 (32%)	3.0 mg	468 mg	284 mg	879.2 mg	27.2 mg	.3 mg	.4 mg
Print      Vegetarian Recipes   Vegan Recipes   Wellness & You® Recipes   Wellness & You® Low Sodium Recipes