Saturday, December 1, 2007

Curd Rice (Recipe) Cr R pst 6 12/01/07 - ways2invest@gmail.com - Sent Using Google Toolbar

CURD RICE

Ingredients:

1 Cup Boiled Rice
2 cups of plain yogurt (Curd)
2 Tbsp Oil
1/4 cup milk
Finely chopped coriander leaves
1-2 green chilies
1 tsp. chana daal
1 tsp. urad daal
1 tsp. mustard seeds
1 1/2 tsp. finely chopped ginger
2 Tbsp desiccated coconut
1/2 tsp. salt

How to make curd rice:

In a saucepan heat 2 tablespoonful of oil.
Add mustard seeds to the oil.
When the mustard seeds start popping add chana and urad daal.
After a minute, add in the ginger, coriander and green chilies.
Sauté them for a minute.
Take the pan off the gas. Add in the rice.
Mix the salt and desiccated coconut.
Just before serving, mix all the ingredients with yogurt (curd) and milk. Curd rice is ready to be served.

Saturday, September 15, 2007

Pakora Curry (Recipe) Pc R Pst 2 9/15/07 - Sent Using Google Toolbar

Pakora Crry (Recipe)

Nana Bapa

Ingredients:

500 gm yoghurt
3 cups of gram flour (baisan)
2 onions
1 tea spoon cumin seed
1 tea spoon rai seed ( fenugreek seed )
1 tea spoon mehti seed ( mustard seed )
1 tea spoon heeng powder
Salt to taste
2 tea spoon red chilli powder
2 tea spoon turmeric powder
4 to 5 curry leaves
2 tea spoon coriander powder and half bunch of coriander

Preparation:

Preparations of baisan dumplings

Take 2 cups of baisan in a large bowl. Add salt, 1 tea spoon of chilli powder , chopped coriander, 2 chopped green chillies, 1 tea spoon baking soda and one chopped onion . Put at least 2 cups of water to make a smooth paste. Keep it on a side for about half an hour. Then take some oil in wok, when the oil is hot put baisan mixture one by one using tea spoon. Fry dumpling until golden brown.

Preparations of yoghurt sauce

Put one cup of gram flour ,salt, heeng powder, red chilli powder , coriander powder and turmeric powder into the yoghurt. Mix them with the beater. Make sure they are no lumps. ( to avoid the lumps blend them with the Elec. blender) Take one cup of oil in a large sauce pan and heated it. Then add all the seed stuffs into the oil. After few seconds, pour the yoghurt mixture with 5 cups of water in the pan. Stir it continuously with the spoon, until it starts boiling. Cook this mixture for about 30 minutes. Later put the baisan dumplings in this mixture and cover it. Cook it for another 10 minutes. Finally, take chopped onion and curry leaves and fry them with 1 table spoon oil for one minute. Then temper them on yoghurt mixture. Serve it hot. With steam rice or corn bread.

Saturday, July 28, 2007

Tips to Buying Food Online

clipped from globalinformationcentre.com

Did you know that you could buy food online? I was amazed
when I discovered this fact. There are hundreds of different food websites on
the internet, all of which offer great deals and promotions. So no matter what
you are in the mood for, you can find it online. You can choose from steaks,
lobsters, fruit, wine, chocolates, cakes, coffee, and much more.

Monday, July 23, 2007

Eat your Veggies! Simple Cooking Methods

clipped from globalinformationcentre.com

Eat your Veggies! Simple Cooking Methods

Vegetables add colour, taste, texture and bulk to our daily diet. There are
dozens of different vegetables that can be prepared in literally hundreds of
ways. So what's best?

Monday, July 16, 2007

Vegetarian Gourmet----Meatless Makeovers

clipped from globalinformationcentre.com

size=4>Vegetarian Gourmet----Meatless Makeovers

by: color=#fb7014 size=3>Cathy O

Three years ago I decided to go
"meatless." It wasn't a difficult decision as I wasn't a voracious carnivore to
begin with, however there were a few dishes that I missed that contained meat
and wondered how I was going to live without these favorites.

Rather
than resign myself to the notion that these dishes could never be converted over
to a meatless status, I decided to pull myself up by my vegetarian bootstrings
(cotton, of course), and see if I could find a way to convert these meat-ies to
meatless.

The first was my Grammy's recipe for American Chop Suey,
actually, almost everyone's Grammy made this or some variation of it. I tried
different ways but this one comes the closest:

Thursday, July 12, 2007

Frugal Cooking With Herbs

clipped from globalinformationcentre.com

size=4>Frugal Cooking With Herbs

by: color=#fb7014 size=3>Cyndi Roberts

Herbs are fun to grow and easy to
use. Herbs can
be a frugal cook's best friend because they can
enhance
even the simplest fare making it seem
grand! Herbs are easy to grow--you can
even grow
them on your kitchen windowsill.

The addition of herbs can
change completely the
flavor of foods-from homemade breads to soups,

stews and vegetables. And they can add variety
and excitement to your
diet.

Friday, June 29, 2007

Chicken Badaam Korma

clipped from www.khanakhazana.com

Chicken Badaam Korma

Chicken filled with Badaam & Kaju Paste

Thursday, June 28, 2007

Melted Chocolate

clipped from globalinformationcentre.com

3
Methods For Perfectly Melted Chocolate

by: color=#fb7014 size=3>Lee Dobbins

Melting chocolate for baking is an
exacting task, if not done perfectly you can end up with a burned or grainy mess
and ruin whatever you are baking. Below are 3 methods for melting chocolate,
each can be successful in it’s own way and you need only pick a method that
works for you and get cooking!

Wednesday, June 27, 2007

Chocolate Chip Cheesecake

clipped from globalinformationcentre.com

size=4>Best Recipes: Chocolate Chip Cheesecake

by: color=#fb7014 size=3>Donna Monday

Have a little fun with your plain
ole cheesecake by adding some yummy chocolate chips. Another great way to use
our favorite chocolate morsels.

Monday, June 25, 2007

Garlic-Tomato Pulao

clipped from www.khanakhazana.com

Garlic-Tomato Pulao

Filed under Rice Dishes

Tasty tangy pulao

Submitted by Harsh Tripathi at Kanpur, India

Other 8 recipes by Harsh Tripathi »

Makes 4 servings

Average rating:
( log in
to rate this recipe )

print |
browse »

INGREDIENTS:

2 Cup fine basmati rice
1 1/2 tbsp finely chopped Garlic
3 Tomatos chopped
1 large onion chopped
1 tbsp assorted whole garam masala
1tsp ginger juliens
salt
2 tbsp veg oil

DIRECTIONS:

Soak rice in water for 1/2 hour
Heat oil in a pressure cooker, put whole garam masala.
add chopped garlic and onion.
Fry till onion is light golden.
Add chopeed chopped tomatos and salt. Fry well.
Add one cup water and bring it to a boil.
Add rice and mix well. Adjust water quantity and pressure cook for 2 whistle.
Let the steam evaporate, then garnish it with chopped ginger juliens.
Serve with raita, sauce or subzi of your choice.

Rants and Raves

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Saturday, June 23, 2007

Olive Oil

Clipmarks user fatima75 has sent you a clip...

clipped from www.leonardoolives.com

What the experts say about Olive Oil?

Olive Oil is now universally accepted as the healthiest of all edible oils, a fact that has been confirmed by all recent scientific research. Olive oil has the highest content of monounsaturated fats (MUF) and among the lowest amounts of other harmful fats. MUF increases good cholesterol (HDL) and reduces bad cholesterol (LDL) and triglycerides. Olive oil thus fights against heart disease. It is also a rich source of Vitamins A, D, E, K and other antioxidants, which fight cancer, prevent ageing and work wonders for your skin and hair. Olive oil is also good for the digestive system, bone structure, high blood pressure and diabetes. Most doctors recommend a complete switch over to olive oil during post-cardiac problems. Why not switch earlier and prevent problems before they arise?

Leonardo^® Olive Pomace Oil and Leonardo^® Extra Virgin Olive Oil are the highest quality oils produced for Dalmia Continental Private Limited in Italy in the most modern facilities. Leonardo^® Olive Pomace Oil is a light oil with neutral taste and flavour, which can be used to prepare all types of Indian cuisine without imparting any extraneous flavour or aroma to the food.

Even though olive oil costs more than other edible oils, it is economical to use since it is used in 1/3rd the quantity of other edible oils. Since olive oil has a high smoking point, it can also be reused up to three times. Hence, the effective cost of olive oil is 1/9th its actual price. What is more, Leonardo^® Olive Oils are amongst the lowest priced of all olive brands!

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Friday, June 22, 2007

Herb and Chicken Pasta

Herb and Chicken Pasta - Allrecipes

Herb and Chicken Pasta

SUBMITTED BY: Bethany

"Add as much or as little herbs and spices as you want. Garnish with green onions and serve with homemade biscuits, if desired."

Original recipe yield:
4 servings

PREP TIME	15 Min
COOK TIME	15 Min
READY IN	30 Min

PHOTO BY: Pen

METRIC

SERVINGS About scaling and conversions

INGREDIENTS

1 (16 ounce) package angel hair pasta
4 skinless, boneless chicken breast halves
salt and pepper to taste
1/2 teaspoon dried basil
1/2 teaspoon dried rosemary
1/2 teaspoon Cajun seasoning (optional)
1/2 teaspoon crushed red pepper flakes (optional)
1/4 cup olive oil
3 cloves garlic, chopped
1 onion, chopped
1 cup chicken broth

DIRECTIONS

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and reserve.
Meanwhile, season chicken with salt and pepper, basil, rosemary, Cajun seasoning, and red pepper flakes. Heat oil in a large skillet over medium heat; add chicken and cook until browned. Remove chicken from skillet and stir in garlic and onions; cook and stir until clear.
Return chicken to skillet over onion mixture and add broth. Simmer until chicken is cooked through and no longer pink inside; spread mixture over pasta and serve.

For More RECIPES

Thursday, June 21, 2007

Chicken 65

INGREDIENTS:

2 lbs. Chicken(boneless, skinless thighs)
2 tsps. All Purpose Flour
2 tsps. Corn Flour
1 no. Egg
1½ tsps. Garlic(paste)
12 nos. Green Chilies
2 cups Dahi is also used to flavor some curry recipes.">Yoghurt
1 tsp. All spice powder
4 drops Food Color(red)
Kanda in western India, this vegetable is heart and soul of most Indian curries. Onions give that thicker consistency to curries and a characteristic taste.">Onion for garnishing
3 tsps. Lime juice
Salt to taste
Vegetable Oil for frying

DIRECTIONS:

Mix corn flour, all purpose flour, egg, ginger garlic paste, chilli powder and salt to thick batter.Add water if required.
Add chicken pieces to the batter and marinate for an hour.
Deep fry the marinated chicken pieces till they turn golden.
Heat 4 tsp oil in a sauce pan and add slit chillies, yogurt, garam masala (curry powder), red color, little salt and fried chicken pieces.
Fry for 4-5 minutes and remove from heat.
Add lime juice, mix well and garnish with onions.

Egg Curry

Ingredients:

3 hard-boiled eggs, cut in half
2 medium-sized onions, made into a paste
2-3 large tomatoes, made into a paste (this is not the same as the store-bought canned tomato paste)
1 tbsp ginger-garlic paste (equal amounts of fresh ginger and garlic blended together)
1 tsp cumin seeds
1/2 tsp red chili powder
1/4 tsp turmeric powder
1/2 tsp coriander powder
1/4 tsp cumin powder
salt, to taste
2 tbsp plain youghurt
fresh chopped coriander leaves for garnish
1 tbsp cooking oil

Method:

Add cumin seeds in hot oil till it begins to sizzle. Add ginger-garlic paste and onion paste, and fry for 3-5 minutes till slightly browned.

Add salt, chili powder, coriander powder, cumin powder and turmeric powder and cook for another minute till fragrant. Add tomatoe paste and let cook for a few minutes till all the spices blend in.

Add in the youghurt and stir constantly to avoid getting lumps.

Put in the boiled egg halves abd cover cook for another 5 minutes.

Garnish with chopped coriander leaves and serve warm with fresh rotis or rice.

For more visit RECIPES

__,_._,___

Wednesday, June 20, 2007

Coronation Chicken Recipe

CORONATION CHICKEN RECIPE

Ingredients:
1.6-1.8kg oven-ready Chicken
Few carrot and onion slices, bay leaf and peppercorns, for flavoring
Salt and pepper
2 onions, peeled
50g butter
8 no-soak dried apricots
Large pinch of saffron strands
Finely grated rind of 2 lemons
60ml (4 tbsp) thin honey
75 ml (5tbsp) curry paste
450ml white grapes juice
150ml Mayonnaise
45ml (3 tbsp) double cream
herbs, to garnish

Method:
Place the chicken in large saucepan and add the flavoring ingredients with a large pinch of salt.
Bring to the boil, cover and simmer until the chicken is thoroughly cooked - about 1 hour.

Leave to cool in the liquid.

Chop the onions.

Melt the butter in a small pan, add the onions and sauté until softened.

Add the apricots, saffron, lemon rind, honey, curry paste and grape juice.
simmer, uncovered, for 30-40 minutes or until the curry mixture is the consistency of thin chutney.

Cool. Blend the mixture in a food processor, then pass through a sieve.

Remove the chicken meat from the bone, discarding the skin.

Cut the chicken into bite-sized pieces and place in a bowl.

Cover and refrigerate until required.

Stir half of the curry mixture into the mayonnaise (freeze the remainder for later use).

Mix in the cream and seasoning to taste.

Fold the chicken into the curry sauce.

Serve with a rice or mixed rice and lentil salad,

garnished with herbs.

For More RECIPES

__,_._,___

Sunday, June 17, 2007

BBQ Chicken Pizza I

Submitted By: Nivola

This is an easy, not-too-sweet, delicious alternative to tomato sauce based

pizzas! Sure to satisfy everyone. Use any kind of barbeque sauce and it will

still be a winner!

Prep Time: 15 minutes

Cook Time: 30 Minutes

Ready In: 45 Minutes

Yields: 8 servings

INGREDIENTS

3 boneless chicken breast halves, cooked

and cubed

1 cup hickory flavored barbeque sauce
1 tablespoon honey
1 teaspoon molasses
1/3 cup brown sugar
1/2 bunch fresh cilantro, chopped
1 (12 inch) pre-baked pizza crust
1 cup smoked Gouda cheese, shredded
1 cup thinly sliced red onion

DIRECTIONS

Preheat oven to 425 degrees F (220 degrees C).
In a saucepan over medium high

heat, combine chicken, barbeque sauce, honey, molasses,

brown sugar and cilantro. Bring to a boil.

Spread chicken mixture evenly over pizza crust, and top with cheese
and onions. Bake for 15 to 20 minutes, or until cheese is melted.

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Saturday, June 16, 2007

Treat Dad with Eats

Consider Father's Day: this Sunday is devoted solely to Dad,

and it's your chance to make the day great. Yes, he'll love that

tie or the shirt you've wrapped up for him, but what Dad really

wants is food. That means it's time to break out the grill, pat out

the hamburgers, prepare the ribs, or get that T-bone steak ready.

Don't worry about low-carb or anything like that: try grilled

potatoes, butter rolls--anything that makes Dad go back for

seconds. Find favorite Father's Day recipes, plus tips and videos

for cooking them, at Allrecipes․com.

For more info on R E C I P E S

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Friday, June 15, 2007

Mint Chutney

Mint Chutney Recipe

Ingredients

3 cups Coriander leaves
10 Green chillies
1 tbsp Lemon juice
3 medium sized Onions
3 inch piece Scraped ginger
2 tbsps Anardana powder
Salt to taste
5 cups Mint leaves

Mint Chutney

Directions

1. Wash green chilies, mint leaves and coriander leaves and chop roughly. Peel and chop the onions and ginger.

2. Grind the chopped ingredients to a fine paste. Add a little water if required, lemon juice, salt and anardana powder.

3. Mix well and serve.

For more recipes vist here RECIPES

__,_._,___

Tuesday, June 12, 2007

Nutritious Vegetables

Note that I have listed only those foods which contain the listed vitamins in significant quantities. They are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center .
Vegetable	Amount	Minerals Contained (in descending order)	Vitamins Contained (in descending order)
Artichoke	One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber.	Potassium - 425 mg Phosphorus - 103 mg Magnesium - 72 mg Calcium - 54 mg Also contains small amounts of selenium, iron , manganese , copper and zinc.	Vitamin C - 12 mg Niacin - 1.2 mg Pantothenic Acid - .5 mg Folate - 61.2 mcg Vitamin A - 212 IU Contains some other vitamins in small amounts.
Asparagus	Half cup (about 4 spears) cooked with no added salt contains over 2 grams of protein and almost 1.5 grams of fiber.	Potassium - 144 mg Phosphorus - 48.5 mg Calcium - 18 mg Sodium - 10 mg Magnesium - 9 mg Also contains small amounts of selenium , iron , manganese, copper and zinc.	Vitamin A - 485 IU Vitamin C - 9.7 mg Niacin - .974 mg Folate - 131 mcg Contains some other vitamins in small amounts.
Avocado	Strictly speaking, an Avocado is a fruit
Broccoli	Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.	Potassium - 228 mg Phosphorus - 46 mg Calcium - 36 mg Sodium - 28 mg Magnesium - 18.7 mg Iron - .65 mg Vitamin K - 110 mcg Also contains small amounts of selenium, manganese , copper and zinc .	Vitamin A - 1083 IU Vitamin C - 58 mg Niacin - .45 mg Pantothenic Acid - .4 mg Folate - 39 mcg Contains some other vitamins in small amounts.
Carrots	Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.	Potassium - 177 mg Sodium - 51.5 mg Calcium - 24 mg Magnesium - 10 mg Iron - .48 mg Also contains small amounts of selenium, manganese, zinc.	Vitamin A - 19,152 IU Vitamin C - 1.8 mg Niacin - .4 mg Pantothenic Acid - .2 mg Vitamin B6 - .2 mg Contains some other vitamins in small amounts.
Cauliflower	Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.	Potassium - 88 mg Phosphorus - 19.8 mg Calcium - 9.9 mg Sodium - 9.3 mg Magnesium - 5.6 mg Also contains small amounts of selenium,iron , manganese ,copper and zinc.	Vitamin C - 27.5 mg Vitamin A - 1.5 IU Pantothenic Acid - .3 mg Contains some other vitamins in small amounts.
Corn	One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.	Potassium - 191.7 mg Phosphorus - 79.3 mg Magnesium - 24.6 mg Sodium - 13 mg Calcium - 1.5 mg selenium - .6 mg Iron - .5 mg Zinc - .4 mg Also contains small amounts of manganese and copper .	Vitamin C - 4.8 mg Vitamin A - 167 IU Niacin - 1.2 mg Folate - 27.3 mcg Pantothenic Acid - .68 mg Contains some other vitamins in small amounts.
Cucumber	Half a cup of sliced cucumber with skins contains .36 grams protein and .42 grams fiber.	Potassium - 74.9 mg Phosphorus - 1.4 mg Magnesium - 5.7 mg Sodium - 1 mg Calcium - 7.3 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin C - 2.6 mg Vitamin A - 111.8 IU Contains some other vitamins in small amounts.
Green Pepper	One small raw pepper contains .66 grams protein and 1.3 grams fiber.	Potassium - 131 mg Phosphorus - 14 mg Magnesium - 7.4mg Calcium - 6.7 mg Sodium - 1.48 mg Also contains small amounts of selenium , iron , manganese, copper and zinc.	Vitamin A - 467.7i u Vitamin C - 66 mg Niacin - .4 mg Folate - 6.8 mcg Contains some other vitamins in small amounts.
Kale	One cup of cooked kale with no added salt contains 2.5 grams protein and 2.6 grams fiber.	Potassium - 296.4 mg Phosphorus - 36.4 mg Magnesium - 23.4 mg Calcium - 32 mg Sodium - 29.9 mg Iron - 1.2 mg Manganese - .5 mg Selenium - 1.2 mg Vitamin K - 1062 mcg Also contains small amounts of copper and zinc .	Vitamin A - 9,620 IU Vitamin C - 53.3 mg Niacin - .6 mg Folate - 17 mcg Contains some other vitamins in small amounts.
Lima Beans	One cup of cooked large lima beans with no added salt contains 14.7 grams protein and 13.2 grams fiber.	Potassium - 955 mg Phosphorus - 208.7 mg Magnesium - 8.8 mg Calcium - 32 mg Selenium - 8.5 mg Iron - 4.5 mg Sodium - 3.8 mg Zinc - 1.8 mg Manganese - .8 mg copper - .44 mg	Pantothenic Acid - .8 mg Niacin - .8 mg Folate - 156 mcg Contains some other vitamins in small amounts.
Mushroom	Half a cup of raw mushrooms contains 1.0 grams of protein and .42 grams of fiber.	Potassium - 129.5 mg Phosphorus - 36.4 mg Magnesium - 3.5 mg Selenium - 3 mg Calcium - 1.8 mg Sodium - 1.4 mg Iron - .36 mg Also contains small amounts of manganese, copper and zinc .	Vitamin D - 26.6 IU Niacin - 1.4 mg Vitamin C - .8 mg Pantothenic Acid - .5 mg Contains some other vitamins in small amounts.
Onions	One small onion cooked without salt contains .8 grams protein and 1.3 grams of fiber.	Potassium - 110 mg Phosphorus - 23.1 mg Calcium - 14 mg Magnesium - 7 mg Sodium - 2.1 mg Selenium - .42 mg Also contains small amounts of iron, manganese, copper and zinc.	Vitamin C - 4.5 mg Folate - 9 mcg Contains some other vitamins in small amounts.
Peas	One cup of boiled peas with no salt added contains 8.58 grams of protein and 8.8 grams of fiber.	Potassium - 433.6 mg Phosphorus - 187.2 mg Magnesium - 62.4 mg Calcium - 43.2 mg Sodium - 4.8 mg Selenium - 3.0 mg Iron - 2.5 mg Zinc - 1.9 mg Manganese - .8 mg Also contains small amount of copper .	Vitamin A - 955.2iu Vitamin C - 22.72 mg Niacin - 3.23 mg Folate - 100.8 mcg Vitamin B1 (thiamine) - .41 mg Vitamin B6 - .35 mg Contains some other vitamins in small amounts.
Potatoes	One medium baked potato without salt contains 3.0 grams of protein and 2.3 grams of fiber.	Potassium - 610 mg Phosphorus - 78 mg Magnesium - 39 mg Calcium - 7.8 mg Sodium - 7.8 mg Iron - .55 mg Selenium - .46 mg Zinc - .45 mg Also contains small amounts of manganese and copper .	Vitamin C - 20 mg Niacin - 2.18 mg Pantothenic Acid - .9 mg Vitamin B6 - .5 mg Folate - 14 mcg Contains some other vitamins in small amounts.
Spinach	One cup of raw spinach contains .86 grams of protein and .81 grams of fiber.	Potassium - 167.4 mg Phosphorus - 14.7 mg Magnesium - 23.7 mg Calcium - 29.7 mg Sodium - 23.7 mg Iron - .81 mg Selenium - .3 mg - Vitamin K - 145 mcg Also contains small amounts of manganese, copper and zinc .	Vitamin A - 2014.5 mg Vitamin C - 8.43 mg Folate - 58.2 mcg Contains some other vitamins in small amounts.
Squash, Summer	One cup of sliced summer squash, baked with no added salt contains 1.65 grams of protein and 2.5 grams of fiber.	Potassium - 345.6 mg Phosphorus - 7.2 mg Magnesium - 43.2 mg Calcium - 48.6 mg Sodium - 1.8 mg Iron - .65 mg Manganese - .38 mg Selenium - .36 mg Zinc - .7 mg Also contains small amount of copper.	Vitamin A - 516.6 mg Vitamin C - 9.9 mg Niacin - .92 mg Folate - 36 mcg Contains some other vitamins in small amounts.
Squash, Winter	One cup of cubed winter squash, baked with no added salt contains 1.02 grams of protein and 2.07 grams of fiber.	Potassium - 181.3 mg Phosphorus - 21.7 mg Magnesium - 17.0 mg Calcium - 32.5 mg Sodium - 27.9 mg Iron - .52 mg Selenium - .46 mg Also contains small amounts of manganese, copper and zinc .	Vitamin A - 17.5 mg Vitamin C - 5.4 mg Niacin - 1.25 mg Folate - 57.4 mcg Pantothenic Acid - .55 mg Contains some other vitamins in small amounts.
Sweet Potatoes	One medium sweet potato baked in its skin contains 1.96 grams of protein and 3.42 grams of fiber.	Potassium - 273 mg Phosphorus - 29.5 mg Magnesium - 13.5 mg Calcium - 6.2 mg Sodium - 11.0 mg Iron - .55 mg Selenium - .5 mg Manganese - .6 mg Zinc - .3 mg Also contains small amount of copper .	Vitamin A - 24,877 mg Vitamin C - 28.0 mg Pantothenic Acid - .74 mg Niacin - .69 mg Folate - 26.2 mcg Contains some other vitamins in small amounts