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Ingredients
| 1.00 |
cup |
Potatoes, cooked,diced |
| 1.00 |
each |
Tomato, large, diced |
| 2.00 |
tablespoon |
Flour |
| 1.00 |
lb |
Sealegs, chopped |
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Salt & pepper to taste |
| 2.00 |
tablespoon |
Butter or margarine |
| 1.00 |
cup |
Water |
| 3.00 |
cup |
Milk |
| 0.50 |
each |
Onion,large,diced |
| 1.00 |
each |
Celery rib, diced |
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Preparation
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Melt butter in heavy saucepan over medium-low heat. Add onions and
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saute until clear, add celery and cook gently for about 5 mins. Add
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flour, milk and water, stirring well to avoid lumps. Add remaining
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ingredients and season to taste. Heat until heated through, but do
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not boil. Serve with baking powder biscuits. Sealegs are a blend of
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pollock and crab meat.
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Health Nutrition Facts
per serving
| Calorie | 96.08 |
| Protein | 3.54g |
| Fat | 4.31g |
| Water | 157.07g |
| Sodium | 93.30mg |
| Cholesterol | 1.23mg |
| Carbohydrates | 11.71g |
| Fiber | 1.58g |
| Vitamin A | 352.43IU |
| Vitamin C | 14.98mg |
| Calcium | 104.01mg |
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Health/Fitness Information
(To burn calories of one serving, you need to do one of following fitness)
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| |  | 14 minutes of Bicycling at 12 mph |
| |  | 13 minutes Walking at 4 mph |
| |  | 5 minutes Runing at 10 mph |
| |  | 12 minutes Swimming at 50 yards/minute |
| |  | 14 minutes Playing Tennis (Single) |
| |  | 12 minutes Playing Basketball (recreational) |
Health Diet/Fitness Wizard |
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