Rhiannon'S Casserole

1. Preheat oven to 180°C.

2. Cook onion, garlic, chili & capsicum in a little oil in a frying pan until the onion is translucent.

3. Add tomato & some herbs of your choosing (I used basil, parsley, oregano & rosemary) and stir thoroughly to heat through.

4. Put this mixture in your crock-pot/casserole dish along with the rest of the ingredients.

5. Add a splash or two of balsamic vinegar, a tiny bit of water (maybe 60ml) & give it another good stir.

6. Cook uncovered for about 30 minutes.

7. Serve with mashed potato with the skins left on. YUM!

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Nutrient	Quantity
Total fats	1.1448 g
Protein	7.8436 g
Carbohydrates	37.7159 g
Energy	170.349 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0484 g
Water	536.3666 g
Aspartic acid	0.7114 g
Calcium, Ca	299.8187 mg
Lutein + zeaxanthin	145.7281 g
Fiber, total dietary	9.9724 g
Carotene, beta	5088.3175 g
Niacin	2.758 mg
Vitamin A, RAE	1001.1537 g
Arginine	0.298 g
Riboflavin	0.2765 mg
Tocopherol, beta	0.005 mg
Fatty acids, total saturated 20:1	0.028 g
Glutamic acid	1.8087 g
Sodium, Na	97.2569 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0039 g
Total lipid (fat)	1.1448 g
Manganese, Mn	0.9693 mg
Fructose	2.339 g
Proline	0.1144 g
Fatty acids, total saturated 16:0	0.137 g
Sucrose	3.379 g
Choline, total	37.5418 mg
Sugars, total	20.0283 g
Serine	0.1543 g
Fatty acids, total saturated 18:0	0.0298 g
Vitamin B-6	0.6447 mg
Selenium, Se	2.7538 g
Ash	3.8615 g
Fatty acids, total saturated 18:1 undifferentiated	0.1289 g
Pantothenic acid	1.8818 mg
Phenylalanine	0.1605 g
Copper, Cu	0.4108 mg
Betaine	0.36 mg
Thiamin	0.3402 mg
Methionine	0.0427 g
Iron, Fe	3.4246 mg
Carbohydrate, by difference	37.7159 g
Phosphorus, P	173.296 mg
Folate, total	224.6473 g
Fatty acids, total saturated 22:1 undifferentiated	0.087 g
Lycopene	0.5 g
Alanine	0.191 g
Valine	0.1599 g
Fatty acids, total saturated 18:2 undifferentiated	0.3239 g
Glycine	0.1514 g
Carotene, alpha	1949.3542 g
Glucose (dextrose)	3.447 g
Fatty acids, total saturated 14:0	0.0064 g
Zinc, Zn	0.8012 mg
Isoleucine	0.1456 g
Fatty acids, total saturated 12:0	0.0002 g
Fatty acids, total polyunsaturated	0.3723 g
Leucine	0.22 g
Tocotrienol, alpha	0.069 mg
Vitamin A, IU	20034.1056 IU
Folate, DFE	224.6473 g
Tryptophan	0.0544 g
Vitamin C, total ascorbic acid	213.603 mg
Phytosterols	24 mg
Starch	0.715 g
Tyrosine	0.1053 g
Vitamin K (phylloquinone)	34.7198 g
Fatty acids, total saturated	0.1812 g
Histidine	0.0948 g
Fatty acids, total monounsaturated	0.2487 g
Threonine	0.2149 g
Folate, food	224.6473 g
Cryptoxanthin, beta	0.7812 g
Vitamin E (alpha-tocopherol)	1.3983 mg
Magnesium, Mg	62.1921 mg
Lysine	0.2413 g
Potassium, K	1423.6822 mg
Cystine	0.0933 g
Fluoride, F	3.36 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Red capsicum	0.5	0	0	0
Spinach	100 g	22	3.9	0.3
Carrot	1	20.5	4.79	0.12
Onion	1	64	14.944	0.16
Tomato	1 can	62.069	13.7631	0.5397
Mushroom	6	0	0	0
Balsamic vinegar	0	0	0	0
Zucchini	0.5	1.155	0.171	0.022
Garlic Clove	1	0	0	0
broccoli floret	4	0	0	0
herb	0	0	0	0
chili	0.5 teaspoon	0.625	0.1478	0.0031
tuna onion	1 can	0	0	0