Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Peanut Oil | 1 tbsp (14g) | 119 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Annatto | not in our table | 0 |
| Seed | 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
- 2 teaspoons peanut oil
- 1 tablespoon annatto seeds
- 1 medium onion, thinly sliced
- 2 cups reduced-sodium fat-free chicken broth
- 1 sweet potato, peeled, cut into ½-inch cubes
- 1 can (14 ounces) reduced-sodium whole tomatoes, undrained, cut up
- 1 teaspoon dried thyme leaves
- 1 cup frozen peas
- 1 pound flounder fillets, cut into ¾-inch cubes
- 4 teaspoons lemon juice
- salt and pepper to taste
Directions
Heat oil in large saucepan over medium-high heat; add annatto seeds and saute for 3 minutes.
Remove seeds with slotted spoon and discard.
Add onion to saucepan; saute 2 minutes.
Add broth, potato, tomatoes and liquid, and thyme.
Heat to boiling; reduce heat and simmer, covered, until potato is tender, about 10 minutes.
Using potato masher or kitchen fork, coarsely mash mixture in pan.
Add peas and flounder; simmer until fish is tender and flakes with a fork, about 10 minutes.
Stir in lemon juice; season to taste with salt and pepper.