African Irio (Mashed potatoes, corn and peas)
African Irio (Mashed potatoes, corn and peas)
  • prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    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

    Tags

    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

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