Egyptian Swiss Chard With Lamb In Tomato Sauce

1. 1. Put oil in 3 qt heavy pot. Add onion & meat & saute for 9-10 minutes.

2. 2. Add garlic. Saute 1 minute.

3. 3. Add chard, tomato sauce and everything else.

4. 4. Add 8 oz water.

5. 5. Bring to a boil, reduce to simmer, cover and cook for 1 hour.

6. 6. Remove meat, shred and add back to chard.

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Nutrient	Quantity
Total fats	20.4722 g
Protein	187.1454 g
Carbohydrates	28.8587 g
Energy	1091.0802 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2902 g
Water	857.0329 g
Aspartic acid	0.5914 g
Calcium, Ca	1111.2776 mg
Lutein + zeaxanthin	18.17 g
Fiber, total dietary	3.0844 g
Fatty acids, total saturated 22:0	0.0197 g
Carotene, beta	112.1945 g
Niacin	12.1448 mg
Hydroxyproline	0.0408 g
Vitamin A, RAE	281.7763 g
Arginine	0.4261 g
Riboflavin	1.4872 mg
Tocopherol, beta	0.0148 mg
Fatty acids, total polyunsaturated 15:0	0.0034 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0025 g
Fatty acids, total saturated 20:1	0.0499 g
Glutamic acid	1.7991 g
Sodium, Na	822.5507 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3477 g
Total lipid (fat)	20.4722 g
Manganese, Mn	0.3914 mg
Fructose	0.9071 g
Proline	0.4903 g
Fatty acids, total saturated 16:0	2.671 g
Fatty acids, total saturated 8:0	0.0006 g
Sucrose	1.8361 g
Choline, total	614.1058 mg
Sugars, total	8.4436 g
Serine	0.2878 g
Fatty acids, total saturated 10:0	0.0003 g
Fatty acids, total saturated 18:0	0.751 g
Fatty acids, total saturated 20:4 undifferentiated	0.4738 g
Vitamin B-6	1.3113 mg
Selenium, Se	166.5718 g
Ash	12.5166 g
Fatty acids, total saturated 18:1 undifferentiated	11.2368 g
Pantothenic acid	0.3652 mg
Phenylalanine	0.2968 g
Copper, Cu	2.4474 mg
Betaine	0.1592 mg
Thiamin	1.256 mg
Retinol	272.0006 g
Methionine	0.1282 g
Iron, Fe	14.8907 mg
Carbohydrate, by difference	28.8587 g
Phosphorus, P	1729.9235 mg
Folate, total	185.197 g
Tocopherol, gamma	0.2108 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2085 g
Lycopene	5892.379 g
Alanine	0.3381 g
Cholesterol	464.6744 mg
Valine	0.3175 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	1.8763 g
Glycine	0.3343 g
Carotene, alpha	1.253 g
Glucose (dextrose)	1.3852 g
Fatty acids, total saturated 14:0	0.0427 g
Zinc, Zn	10.4494 mg
Isoleucine	0.2784 g
Tocopherol, delta	0.0023 mg
Fatty acids, total saturated 12:0	0.0035 g
Fatty acids, total polyunsaturated	3.2587 g
Fatty acids, total saturated 14:1	0.0058 g
Fatty acids, total polyunsaturated 17:1	0.0214 g
Leucine	0.5073 g
Tocotrienol, alpha	0.0329 mg
Vitamin A, IU	1094.5019 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1088 g
Folate, DFE	204.475 g
Tryptophan	0.0707 g
Vitamin C, total ascorbic acid	9.6488 mg
Phytosterols	41.7285 mg
Folic acid	26.082 g
Galactose	0.0013 g
Fatty acids, total polyunsaturated 18:1 c	0.0055 g
Fatty acids, total saturated 20:0	0.0593 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.1823 g
Vitamin B-12	9.3956 g
Vitamin K (phylloquinone)	14.7861 g
Fatty acids, total saturated	3.5674 g
Histidine	0.1959 g
Fatty acids, total monounsaturated	11.6617 g
Threonine	0.2596 g
Folate, food	159.115 g
Fatty acids, total polyunsaturated 17:0	0.0121 g
Cryptoxanthin, beta	0.1613 g
Vitamin E (alpha-tocopherol)	7.2908 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2992 g
Fatty acids, total trans	0.0284 g
Magnesium, Mg	211.2144 mg
Lysine	0.4087 g
Potassium, K	2437.2533 mg
Cystine	0.0946 g
Fluoride, F	0.9666 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	0.25 teaspoon	4.5885	1.1477	0
Salt	1 teaspoon	0	0	0
Olive oil	1 tablespoon	119.34	0	13.5
Onion	1	28	6.538	0.07
Oregano	0.25 teaspoon	0.6625	0.1723	0.0107
black pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Tomato Sauce	4 ounces	128.142	20.4007	2.2226
Garlic Clove	1	0	0	0
cumin	0.25 teaspoon	1.9688	0.2323	0.1169
shoulder lamb chop	2	806.9352	0	4.5333
green swiss chard	1	806.9352	0	4.5333