Frontier Stew

1. sear beef in oil.

2. cover with water

3. add seasoning and molasses

4. simmer 1 hour

5. add potatoes carrot and onions

6. cook 1/2 hour.

7. add peas cook 10 minutes more.

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Nutrient	Quantity
Total fats	39.1925 g
Protein	222.4376 g
Carbohydrates	175.8528 g
Energy	1905.1986 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3643 g
Water	1750.1089 g
Aspartic acid	1.6777 g
Calcium, Ca	594.6019 mg
Lutein + zeaxanthin	1701.5305 g
Fiber, total dietary	26.6355 g
Carotene, beta	42760.7865 g
Niacin	67.6339 mg
Vitamin A, RAE	4409.3352 g
Fatty acids, total trans-polyenoic	0.1995 g
Arginine	1.2003 g
Riboflavin	1.6366 mg
Tocopherol, beta	0.0512 mg
Fatty acids, total polyunsaturated 15:0	0.0997 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.1369 g
Fatty acids, total saturated 20:1	0.0272 g
Glutamic acid	3.7603 g
Sodium, Na	911.0513 mg
Fatty acids, total saturated 16:1 undifferentiated	0.9305 g
Total lipid (fat)	39.1925 g
Manganese, Mn	3.1213 mg
Fructose	21.8489 g
Proline	0.3958 g
Fatty acids, total saturated 16:0	8.9938 g
Fatty acids, total saturated 8:0	0.1429 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.3717 g
Sucrose	49.4864 g
Choline, total	696.988 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.1541 g
Fatty acids, total polyunsaturated 18:1 t	0.8251 g
Sugars, total	116.3201 g
Serine	0.4764 g
Fatty acids, total saturated 10:0	0.3287 g
Fatty acids, total saturated 18:0	4.7937 g
Fatty acids, total saturated 20:4 undifferentiated	0.0544 g
Vitamin B-6	8.0217 mg
Selenium, Se	210.3868 g
Ash	25.6095 g
Fatty acids, total saturated 18:1 undifferentiated	11.6396 g
Pantothenic acid	9.3864 mg
Phenylalanine	0.5208 g
Copper, Cu	1.5532 mg
Betaine	71.646 mg
Thiamin	1.2125 mg
Retinol	105.472 g
Methionine	0.1221 g
Iron, Fe	24.705 mg
Carbohydrate, by difference	175.8528 g
Phosphorus, P	2340.3177 mg
Folate, total	357.4246 g
Tocopherol, gamma	0.0377 mg
Fatty acids, total saturated 4:0	0.4129 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0181 g
Lycopene	5.235 g
Alanine	0.7462 g
Cholesterol	531.4358 mg
Valine	0.627 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	1.7678 g
Glycine	0.4392 g
Carotene, alpha	17823.869 g
Glucose (dextrose)	25.6728 g
Fatty acids, total saturated 14:0	1.8605 g
Zinc, Zn	35.4322 mg
Isoleucine	0.567 g
Fatty acids, total saturated 12:0	0.3671 g
Fatty acids, total polyunsaturated	2.2512 g
Fatty acids, total saturated 14:1	0.1089 g
Leucine	0.8032 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.1995 g
Tocotrienol, alpha	0.3121 mg
Vitamin A, IU	86476.1272 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0363 g
Folate, DFE	357.4246 g
Tryptophan	0.165 g
Vitamin C, total ascorbic acid	106.968 mg
Phytosterols	96.529 mg
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	7.4293 g
Fatty acids, total saturated 20:0	0.0272 g
Fatty acids, total saturated 6:0	0.2446 g
Starch	7.3216 g
Tyrosine	0.3629 g
Vitamin B-12	11.516 g
Vitamin K (phylloquinone)	92.5961 g
Fatty acids, total saturated	17.7836 g
Histidine	0.3046 g
Fatty acids, total monounsaturated	12.8955 g
Threonine	1.1639 g
Folate, food	357.4246 g
Fatty acids, total polyunsaturated 17:0	0.2357 g
Cryptoxanthin, beta	0.1438 g
Vitamin E (alpha-tocopherol)	6.0574 mg
Fatty acids, total trans	1.0245 g
Fatty acids, total trans-monoenoic	0.8251 g
Magnesium, Mg	550.602 mg
Lysine	0.8699 g
Potassium, K	7013.3087 mg
Cystine	0.4675 g
Fluoride, F	23.6206 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Oil	1 tablespoon	112.128	0	12.7334
Carrot	4	209.92	49.0496	1.2288
Onion	4	256	59.776	0.64
Potato	4	0	0	0
Pepper	0.25 teaspoon	1.4432	0.3677	0.0187
beef	2	1060.8024	0	24.3894
pea	0.5	20.58	3.6995	0.098
molasses	0.25 cup	244.325	62.96	0.0842