Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Tuna | 100g cooked | 132 |
| Lima Bean | 1/2 cup (85g) cooked | 108 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Meat | 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 Each #2 Can Peas, Green Beans, Lima Beans, and Corn (including juice)
- 1 Large Can Chopped or Stewed Tomatoes with Juice
- 1 Large Can Tomato Juice
- 1 Can Corned Beef broken up into pieces
- 1/2 Head Cabbage (diced into 1 1/2 x 1/2 inch pieces)
- 2 Large Onions (diced as with cabbage)
- 3 Large Carrots (sliced round 1/16th inch thick)
- 3-4 Medium Sized Potatoes, cubed (dice sized)
- Salt, Pepper, and Hot Sauce as desired
- Approximately 30 (1 inch by 1 inch) Pieces of fresh Tuna. (unfortunately most of us nowadays can't get good fresh tuna so I have often used freshwater bass or some other solid meat fish)
Directions
In a LARGE pot with tight fitting lid, add all above items except for the fish. A little extra water may have to be added to cover ingredients. Bring to a boil, being careful not to burn as the juice (tomato) is very rich. Once at a boil, reduce heat and cover, stirring often until the carrots are tender. Next, add the fish and continue to cook for another 20 minutes or so over medium heat.
This is really a hearty fish stew and great during the winter months.
Category:Panamanian Recipes
Category:Panamanian Soups