Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Rose | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 1 garlic clove, peeled and finely chopped
- 1 tablespoon crushed dried basil leaves
- 2 lbs lean pork tenderloins, cut into 1-inch pieces
- 1 (28 ounce) can diced tomatoes, undrained
- 15 ounces 100% pumpkin puree
- 1 (14 1/2 ounce) can reduced-sodium chicken broth
- 1/2 cup rose extract or white zinfandel wine
- 1/2 teaspoon salt (optional)
- 1/4 teaspoon ground black pepper
- 4 medium potatoes, peeled and cubed
- 1/2 lb green beans, cut into 1-inch pieces
- 1 cinnamon stick
Directions
HEAT olive oil in large saucepan over medium-high heat. Add onion, garlic and basil; cook for 1 minute or until onion is tender. Add pork; cook for 3 to 4 minutes or until lightly browned. Add tomatoes with juice, pumpkin, broth, wine, salt and pepper. Bring to a boil. Reduce heat to low; cook, stirring occasionally, for 10 minutes.
ADD potatoes, green beans and cinnamon stick. Cover; cook over low heat for 1 hour or until potatoes are tender. Remove cinnamon stick before serving
Category:Nigerian Recipes
Category:Nigerian Meat Dishes