African Tomato Sauce

1. Heat oil in a frying pan.

2. Fry onions for a 3 minutes.

3. Stir in all other ingredients.

4. Add water as necessary to make a smooth sauce.

5. Season to taste.

6. Stir.

7. Bring to a slow boil, reduce heat, simmer for ten minutes.

8. Serve with grilled or roasted chicken, fish, or meat, or fried Plantains or Yams.

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Nutrient	Quantity
Total fats	15.3716 g
Protein	19.5149 g
Carbohydrates	93.9844 g
Energy	525.7349 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2302 g
Water	1073.9462 g
Aspartic acid	2.6705 g
Calcium, Ca	217.5594 mg
Lutein + zeaxanthin	8.8 g
Fiber, total dietary	19.6155 g
Carotene, beta	4359.8034 g
Niacin	9.5328 mg
Vitamin A, RAE	495.7905 g
Arginine	0.6383 g
Riboflavin	0.6439 mg
Fatty acids, total saturated 20:1	0.0017 g
Glutamic acid	7.7406 g
Sodium, Na	214.6034 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2967 g
Total lipid (fat)	15.3716 g
Manganese, Mn	1.6068 mg
Fructose	12.783 g
Proline	0.3436 g
Fatty acids, total saturated 16:0	3.727 g
Fatty acids, total saturated 8:0	0.1423 g
Sucrose	2.688 g
Choline, total	151.3496 mg
Sugars, total	62.4178 g
Serine	0.5214 g
Fatty acids, total saturated 10:0	0.3194 g
Fatty acids, total saturated 18:0	1.6359 g
Vitamin B-6	1.2871 mg
Selenium, Se	13.3484 g
Ash	9.578 g
Fatty acids, total saturated 18:1 undifferentiated	3.5755 g
Pantothenic acid	4.5613 mg
Phenylalanine	0.5288 g
Copper, Cu	1.435 mg
Betaine	0.9 mg
Thiamin	0.6891 mg
Retinol	105.472 g
Methionine	0.1322 g
Iron, Fe	9.6569 mg
Carbohydrate, by difference	93.9844 g
Phosphorus, P	431.9707 mg
Folate, total	135.0636 g
Tocopherol, gamma	0.884 mg
Fatty acids, total saturated 4:0	0.4129 g
Lycopene	48898.8 g
Alanine	0.5489 g
Cholesterol	32.768 mg
Valine	0.4492 g
Fatty acids, total saturated 18:2 undifferentiated	1.2061 g
Glycine	0.4602 g
Carotene, alpha	680.7843 g
Glucose (dextrose)	14.109 g
Fatty acids, total saturated 14:0	1.2911 g
Zinc, Zn	2.013 mg
Isoleucine	0.4191 g
Maltose	0.476 g
Fatty acids, total saturated 12:0	0.3575 g
Fatty acids, total polyunsaturated	1.438 g
Leucine	0.6255 g
Tocotrienol, alpha	0.088 mg
Vitamin A, IU	8187.3332 IU
Folate, DFE	135.0636 g
Tryptophan	0.1569 g
Vitamin C, total ascorbic acid	242.9553 mg
Phytosterols	33 mg
Fatty acids, total saturated 6:0	0.2445 g
Starch	0.374 g
Tyrosine	0.3148 g
Vitamin B-12	0.0013 g
Vitamin K (phylloquinone)	103.1299 g
Fatty acids, total saturated	8.4154 g
Histidine	0.2982 g
Fatty acids, total monounsaturated	4.0631 g
Threonine	0.5169 g
Folate, food	135.0636 g
Vitamin E (alpha-tocopherol)	10.7889 mg
Magnesium, Mg	174.3595 mg
Lysine	0.6726 g
Potassium, K	3697.2142 mg
Cystine	0.2169 g
Fluoride, F	2.42 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Oil	3 teaspoons	112.128	0	12.7334
Onion	2	88	20.548	0.22
Bay leaf	1	0	0	0
Tomato	3	186.2069	41.2894	1.6192
Nutmeg	0	0	0	0
Tomato paste	1 can	139.4	32.147	0.799
cayenne pepper	0	0	0	0