Irio (Kenya) Recipe

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Irio (Kenya)
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Ingredients:

Directions:

  1. Peel potatoes and slice into thick wedges. Place in large pot of water and bring to a boil. Cook until the potatoes are tender but not falling into a mush.
  2. Pour off the water and begin to mash the potatoes by hand. Add in the watercress, peas and corn and mix everything until well combined.
  3. Season the mash with butter, salt and pepper to taste.
  4. Serve hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 220.24 Kcal (922 kJ)
Calories from fat 28.23 Kcal
% Daily Value*
Total Fat 3.14g 5%
Cholesterol 7.63mg 3%
Sodium 36.2mg 2%
Potassium 1007.14mg 21%
Total Carbs 44.11g 15%
Sugars 5.82g 23%
Dietary Fiber 6.65g 27%
Protein 6.42g 13%
Vitamin C 24.6mg 41%
Iron 2.9mg 16%
Calcium 28.2mg 3%
Amount Per 100 g
Calories 81.65 Kcal (342 kJ)
Calories from fat 10.47 Kcal
% Daily Value*
Total Fat 1.16g 5%
Cholesterol 2.83mg 3%
Sodium 13.42mg 2%
Potassium 373.38mg 21%
Total Carbs 16.35g 15%
Sugars 2.16g 23%
Dietary Fiber 2.46g 27%
Protein 2.38g 13%
Vitamin C 9.1mg 41%
Iron 1.1mg 16%
Calcium 10.4mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.9
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • low cholesterol

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