African Rice Dinner

1. Combine all ingredients in large 3 qt pan.

2. cook on medium heat for 1 hour, until rice is cooked, add more water as needed.

3. serve.

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Nutrient	Quantity
Total fats	24.416 g
Protein	71.0504 g
Carbohydrates	190.7215 g
Energy	1250.9311 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1796 g
Water	1113.1253 g
Aspartic acid	2.8557 g
Calcium, Ca	411.0867 mg
Lutein + zeaxanthin	237.8593 g
Fiber, total dietary	17.0001 g
Fatty acids, total saturated 22:0	0.0015 g
Fatty acids, total trans-polyenoic 13:0	0.0007 g
Carotene, beta	1019.1203 g
Niacin	20.9159 mg
Vitamin A, RAE	168.17 g
Fatty acids, total trans-polyenoic	0.0018 g
Arginine	2.1975 g
Riboflavin	0.7503 mg
Tocopherol, beta	0.1621 mg
Fatty acids, total polyunsaturated 15:0	0.0037 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0732 g
Fatty acids, total saturated 20:1	0.2735 g
Glutamic acid	5.8657 g
Stigmasterol	3.52 mg
Sodium, Na	418.9913 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0566 g
Total lipid (fat)	24.416 g
Manganese, Mn	6.5687 mg
Fructose	9.5106 g
Proline	1.2531 g
Fatty acids, total saturated 16:0	3.2198 g
Fatty acids, total saturated 8:0	0.0037 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.789 g
Sucrose	5.8246 g
Choline, total	243.0284 mg
Sugars, total	26.2259 g
Serine	1.3806 g
Fatty acids, total saturated 10:0	0.0331 g
Fatty acids, total saturated 18:0	0.4333 g
Fatty acids, total saturated 20:4 undifferentiated	0.1179 g
Vitamin B-6	2.0656 mg
Selenium, Se	74.5068 g
Ash	9.1907 g
Tocotrienol, delta	0.111 mg
Fatty acids, total saturated 18:1 undifferentiated	9.3878 g
Pantothenic acid	3.4105 mg
Phenylalanine	1.3237 g
Beta-sitosterol	24.64 mg
Copper, Cu	1.7021 mg
Betaine	0.8903 mg
Thiamin	1.4845 mg
Retinol	68 g
Methionine	0.463 g
Iron, Fe	7.8738 mg
Carbohydrate, by difference	190.7215 g
Phosphorus, P	1207.0088 mg
Folate, total	184.9747 g
Dihydrophylloquinone	0.16 g
Tocopherol, gamma	3.1948 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0521 g
Lycopene	2875.8945 g
Alanine	1.3146 g
Cholesterol	113.3333 mg
Valine	1.2446 g
Fatty acids, total saturated 18:2 undifferentiated	6.6616 g
Glycine	1.327 g
Carotene, alpha	216.7105 g
Glucose (dextrose)	10.8633 g
Fatty acids, total saturated 14:0	0.0651 g
Zinc, Zn	8.0305 mg
Isoleucine	0.9177 g
Maltose	0.0118 g
Tocopherol, delta	0.2454 mg
Fatty acids, total saturated 12:0	0.0712 g
Fatty acids, total polyunsaturated	7.1111 g
Tocotrienol, gamma	2.556 mg
Leucine	1.9009 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0018 g
Tocotrienol, alpha	1.0755 mg
Vitamin A, IU	2212.6517 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0272 g
Folate, DFE	184.9747 g
Tryptophan	0.3018 g
Vitamin C, total ascorbic acid	44.2628 mg
Phytosterols	35.7805 mg
Fatty acids, total polyunsaturated 16:1 c	0.0074 g
Fatty acids, total polyunsaturated 18:1 c	2.0062 g
Fatty acids, total saturated 20:0	0.2341 g
Tocotrienol, beta	0.1665 mg
Fatty acids, total saturated 6:0	0.0004 g
Campesterol	4.8 mg
Starch	143.6625 g
Tyrosine	0.8596 g
Vitamin B-12	2.2667 g
Vitamin K (phylloquinone)	29.1685 g
Fatty acids, total saturated	4.0959 g
Histidine	0.6749 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0004 g
Fatty acids, total monounsaturated	9.718 g
Threonine	0.8166 g
Folate, food	184.9747 g
Fatty acids, total polyunsaturated 17:0	0.0004 g
Fatty acids, total polyunsaturated 24:0	0.0314 g
Cryptoxanthin, beta	130.791 g
Vitamin E (alpha-tocopherol)	6.1136 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0748 g
Fatty acids, total trans	0.0018 g
Magnesium, Mg	399.815 mg
Lysine	0.9533 g
Potassium, K	2348.0096 mg
Cystine	0.2945 g
Fluoride, F	9.3777 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Banana	1	105.02	26.9512	0.3894
Peanut butter	2 tablespoons	188.48	6.9024	15.9808
Brown rice	1 cup	678.95	141.0625	5.92
Onion	0.25 cup	16	3.736	0.04
Potato	1 tablespoon	7.2188	1.6397	0.0084
Tomato	0.75 cup	20.115	4.3471	0.2235
Cucumber	1.5 cups	23.94	4.3092	0.3192
Water	2 cups	0	0	0
Pepper	1 tablespoon	1.86	0.4315	0.0158
chili powder	1 teaspoon	7.614	1.3419	0.3856
tuna steak	8 ounces	201.7333	0	1.1333
tabasco sauce	5 drops	201.7333	0	1.1333
season salt	1 teaspoon	201.7333	0	1.1333