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american lunch/dinner

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Nutrition Facts
Servings per recipe
Calories% Daily Values
  • Energy 190 kcal 10 %
  • Fat 4 g 5 %
  • Saturated 1 g 4 %
  • Carbs 45 g 15 %
  • Fiber 11 g 43 %
  • Protein 4 g 8 %
  • Cholesterol 0 mg 0 %
  • Sodium 136 mg 6 %
  • Calcium 172 mg 17 %
  • Magnesium 61 mg 14 %
  • Potassium 605 mg 13 %
  • Iron 9 mg 48 %
  • Zinc 1 mg 10 %
  • Phosphorus 84 mg 12 %
  • Vitamin A 492 µg 55 %
  • Vitamin C 7 mg 8 %
  • Thiamin (B1) 0 mg 8 %
  • Riboflavin (B2) 0 mg 21 %
  • Niacin (B3) 2 mg 15 %
  • Vitamin B6 1 mg 41 %
  • Folate equivalent (total) 30 µg 7 %
  • Vitamin B12 0 µg 0 %
  • Vitamin D 0 µg 0 %
  • Vitamin E 7 mg 46 %
  • Vitamin K 93 µg 77 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Blackening Spice

Ingredients

  • 2 tablespoons kosher salt
  • 2 tablespoons sugar
  • 1 tablespoon freshly ground pepper
  • 1 tablespoon plus 1 teaspoon cayenne pepper
  • 2 tablespoons paprika
  • 1 tablespoon dried thyme
  • 1 tablespoon dried oregano

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