African Irio (Mashed potatoes, corn and peas)
- prep: 10 min
- cook: 20 min
- total: 30 min
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Irio (Mashed potatoes, corn, and peas) - This medley of Potatoes, corn, and peas is very delicious, it's very filling and it's perfect for a mid-week comfort food dinner.
Ingredients
- 2-1/2 pounds potatoes
- 1-1/2 cups green peas
- 1-1/2 Cups corn
- 2 Tbsp Butter
- salt and pepper to taste
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 287 % Daily Value *
- Total Fat: 5 g 7.79%
- Saturated Fat: 3 g 15.06%
- Trans Fat: 0 g %
- Cholesterol: 12 mg 4.07%
- Sodium: 61 mg 2.56%
- Calcium: 46 mg 4.63%
- Potassium: 1321 mg 37.74%
- Magnesium: 0 mg 0%
- Iron: 3 mg 17.09%
- Zinc: 0 mg 0%
- Total Carbohydrate: 54 g %
- Dietary Fiber: 7 g 29.84%
- Sugar: 5 g
- Protein: 8 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 9.95%
- Vitamin C 65.27%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch3
- Exchange - Vegetables1
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total2 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq
