Peel potatoes and carrots ( if desired ), peel sweet potato, wash and cut potatoes in half, cut carrots and sweet potato into large sections and place all into a large saucepan, add the one and a half cups of water and place on stovetop and bring to a boil, turn heat down to simmer once boiling and cook for about 15 minutes until tender ( remember to check the saucepan or it may burn if water evaporates to quickly ). Peel onion and garlic, wash, dice garlic finely and onion ( your choice, either sections, large or small dice ). Heat the oil on medium heat in a fry pan, when hot add onion and saute for 3 minutes then add the garlic and saute for 3 minutes more. Add the frozen corn, then the peas to the saucepan and cook for 5 minutes, all water should of evaporated by now so add the butter or margarine and then the sauted onion and garlic and toss through to coat all vegetables.
You can add anything you like to this recipe, eg mushrooms and spices to the saute or corn cobs, broccoli, cauliflower or pumpkin ect to the saucepan ( but you will need to add softer vegetables later ). Idea is to evaporate the water, so keeping all nutrients into this recipe.
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|Serving Size: 1 Serving (610g)|
|Recipe Makes: 4|
|Calories from Fat: 36 (8%)|
|Amt Per Serving||% DV|
|Total Fat 4g||5 %|
|Saturated Fat 2g||10 %|
|Monounsaturated Fat 1g|
|Polyunsanturated Fat 0.5g|
|Cholesterol 7.6mg||2 %|
|Sodium 106.6mg||4 %|
|Potassium 2124.5mg||56 %|
|Total Carbohydrate 93.7g||28 %|
|Dietary Fiber 13g||52 %|
|Sugars, other 80.7g|
|Protein 11.3g||16 %|
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Calories per serving: 442
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