From Cooking Light – Staff Favorites: The Best Recipes of 2015
December 30, 2015 at 11:39 AM | Posted in Cooking Light | 1 CommentTags: Baking, Cooking, Cooking Light, Food, Grilling, recipes
Staff Favorites: The Best Recipes of 2015
We judged each dish on flavor, practicality, and creativity—here’s this year’s tried-and-true staff favorites!
• Shrimp and Chicken Gumbo
• Hasselback Apples
• Warm-Spiced Butternut Squash Soup
• Veggie Pizza with Cauliflower Crust
All Cooking Light recipes have to meet high standards, but a few each issue are so great they become staff favorites……
* Click the link below to see all the Staff Favorites: The Best Recipes of 2015
http://www.cookinglight.com/food/top-rated-recipes/best-recipes-2015
Saturday’s Chili – Springfield Chilli
March 28, 2015 at 5:25 AM | Posted in chili, Cooking Light, Saturday's Chili | Leave a commentTags: bacon, Beans, Beef, Chili, Cooking, Cooking Light, Food, recipes, Saturday's Chili, Spices, Springfield Chili, Tomatoes, Turkey Breast
Another Chili Recipe off the Cooking Light/My Recipes website. It’s this week’s Saturday’s Chili – Springfield Chilli. Looking for a recipe idea just the sites out, and enjoy! http://www.cookinglight.com/ http://www.myrecipes.com/
Springfield Chilli
The Illinois version of chili is typically spelled with an extra “l” and features coarse-grind beef, which we augment here with ground turkey breast. Regular ground meat will work just fine. In 1993, the state legislature proclaimed Springfield the “Chilli Capital of the Civilized World.”
Yield: 6 servings
Springfield Chilli
Ingredients
1 none bacon slice, finely chopped
2 1/4 cups finely chopped onion, divided (about 2 medium)
2 none garlic cloves, minced
1 pound coarsely ground turkey breast
1/2 pound coarsely ground sirloin
1 none (12-ounce) can beer (such as Budweiser)
3 tablespoons chili powder
1 teaspoon Worcestershire sauce
1/2 teaspoon kosher salt
1/4 teaspoon ground cumin
1 none (14 1/2-ounce) can diced tomatoes, undrained
1 none (8-ounce) can no-salt-added tomato sauce
1 none (15-ounce) can pinto beans, rinsed and drained
1/2 cup (2 ounces) reduced-fat shredded cheddar cheese
Oyster crackers (optional)
Preparation
1. Cook bacon in a large Dutch oven over medium heat 5 minutes or until browned. Stir in 2 cups onion; cover and cook until onion is tender (about 5 minutes). Uncover and stir in garlic; cook for 1 minute.
2. Increase heat to medium-high; add turkey and sirloin to pan. Cook 5 minutes or until browned, stirring to crumble. Add beer; cook until liquid is reduced to 1/3 cup (about 7 minutes). Stir in chili powder and next 5 ingredients (through tomato sauce). Cover, reduce heat, and simmer 30 minutes or until mixture thickens. Stir in beans; cook 10 minutes or until thoroughly heated. Ladle 1 cup chili into each of 6 bowls. Top each serving with 4 teaspoons cheese and 2 teaspoons onion. Serve with crackers, if desired.
Nutritional Information
Amount per serving
Calories: 278none Calories from fat: 25% Fat: 7.7g Saturated fat: 3.4g Monounsaturated fat: 2.2g Polyunsaturated fat: 0.6g Protein: 33.1g Carbohydrate: 20.3g Fiber: 4.5g Cholesterol: 52mg Iron: 3.2mg Sodium: 623mg Calcium: 123mg
Beef and Guinness Stew
March 17, 2015 at 9:44 AM | Posted in Cooking Light | 2 CommentsTags: Beef and Guinness Stew, Chuck Roast, Cooking, Cooking Light, Food, Guinness Stout, recipes, St. Patrick's Day, Stews, Vegetables
It doesn’t get much more Irish than this dish from Cooking Light, Beef and Guinness Stew! Guinness Stout and St. Patrick’s Day, go figure!
This hearty beef stew is made with lean boneless chuck that’s cooked with carrots, parsnips and turnips and flavored with dark beer. Simmering it in a Dutch oven for about 2 hours makes the meat and vegetables fork tender and delicious.
Beef and Guinness Stew
Yield: 8 servings (serving size: about 1 cup)
Ingredients
3 tablespoons canola oil, divided
1/4 cup all-purpose flour
2 pounds boneless chuck roast, trimmed and cut into 1-inch cubes
1 teaspoon salt, divided
5 cups chopped onion (about 3 onions)
1 tablespoon tomato paste
4 cups fat-free, lower-sodium beef broth
1 (11.2-ounce) bottle Guinness Stout
1 tablespoon raisins
1 teaspoon caraway seeds
1/2 teaspoon black pepper
1 1/2 cups (1/2-inch-thick) diagonal slices carrot (about 8 ounces)
1 1/2 cups (1/2-inch-thick) diagonal slices parsnip (about 8 ounces)
1 cup (1/2-inch) cubed peeled turnip (about 8 ounces)
2 tablespoons finely chopped fresh flat-leaf parsley
Preparation
1. Heat 1 1/2 tablespoons oil in a Dutch oven over medium-high heat. Place flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt; dredge beef in flour. Add half of beef to pan; cook 5 minutes, turning to brown on all sides. Remove beef from pan with a slotted spoon. Repeat procedure with remaining 1 1/2 tablespoons oil and beef.
2. Add onion to pan; cook 5 minutes or until tender, stirring occasionally. Stir in tomato paste; cook 1 minute, stirring frequently. Stir in broth and beer, scraping pan to loosen browned bits. Return meat to pan. Stir in remaining 1/2 teaspoon salt, raisins, caraway seeds, and pepper; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and bring to a boil. Cook 50 minutes, stirring occasionally. Add carrot, parsnip, and turnip. Cover, reduce heat to low, and simmer 30 minutes, stirring occasionally. Uncover and bring to a boil; cook 10 minutes or until vegetables are tender. Sprinkle with parsley.
Nutritional Information
Amount per serving
Calories: 365 Fat: 19.4g Saturated fat: 5.7g Monounsaturated fat: 9.6g Polyunsaturated fat: 1.7g Protein: 25.3g Carbohydrate: 18.8g Fiber: 3.6g Cholesterol: 62mg Iron: 2.6mg Sodium: 454mg Calcium: 52mg
Kitchen Hint of the Day!
March 9, 2015 at 5:19 AM | Posted in Cooking Light, Kitchen Hints | Leave a commentTags: Cooking, Cooking Light, Food, Fruit, Kitchen Hints, recipes, Snacks, Vegetables
From the Cooking Light website….
Salute the Snack
Snacks have gotten a bad rap. A healthy snack can help you curb hunger throughout the day and provide energy and important nutrients. Make all of your snacks revolve around fruits and vegetables. Stock countertops, pantries, refrigerators (at home and work), desk, car, and purse with some form of fruit or veggie.
• Keep a bowl of fresh fruit on the counter at home or on your desk for a healthy (and eye-appealing) quick fix.
• Keep dried fruit in your car or purse for busy days when a breather is just not an option.
• Pack pre-cut fruit and veggies into snack-size bags for perfectly-portioned munchies. Keep them eye level in the fridge for easy access.
• Swap up your afternoon soda for 1/2 cup of 100% juice to squeeze in an extra serving.
Easy Corn Casserole
March 8, 2015 at 5:30 AM | Posted in Cooking Light | 2 CommentsTags: Baking, Butter, Cooking, Cooking Light, Corn, Corn Casserole, Food, recipes
Making the most of convenience products, this corn casserole comes together quickly as an ideal side dish for chili, spicy pork, or chicken.
Cooking Light SEPTEMBER 2007
Easy Corn Casserole
Yield: 8 servings
Ingredients
1/4 cup egg substitute
1/4 cup butter, melted
1 (8 3/4-ounce) can no-salt-added whole-kernel corn, drained
1 (8 3/4-ounce) can no-salt-added cream-style corn
1 (8 1/2-ounce) package corn muffin mix
1 (8-ounce) carton plain fat-free yogurt
Cooking spray
Preparation
Preheat oven to 350°.
Combine first 6 ingredients in a medium bowl; stir well. Pour into an 8-inch square baking dish coated with cooking spray. Bake at 350° for 45 minutes or until set.
Note: The original reader recipe called for low-calorie margarine; we updated it with butter for a smoother, richer taste.
Nutritional Information
Amount per serving
Calories: 238 Calories from fat: 35% Fat: 9.2g Saturated fat: 4.8g Monounsaturated fat: 3g Polyunsaturated fat: 0.6g Protein: 4.9g Carbohydrate: 35.2g Fiber: 1.5g Cholesterol: 16mg Iron: 1.3mg Sodium: 327mg Calcium: 43mg
Quick Breads – Classic Scones
March 1, 2015 at 6:35 AM | Posted in Cooking Light | Leave a commentTags: Baking, Cooking, Cooking Light, Flour, Food, Quick Breads, recipes, Scones, Sugar
Another good one from Cooking Light! http://www.cookinglight.com/
Classic Scones
These barely sweet scones are delicious with strawberry jam. Try substituting other dried fruits, such as cranberries or blueberries, for the currants.
Cooking Light OCTOBER 2006
Yield: 12 servings (serving size: 1 scone)
Ingredients
2 cups all-purpose flour (about 9 ounces)
3 tablespoons granulated sugar
1 1/2 teaspoons baking powder
1/2 teaspoon salt
5 tablespoons chilled butter, cut into small pieces
1/2 cup fat-free milk
1/4 teaspoon vanilla extract
1 large egg white
1/3 cup dried currants
2 teaspoons fat-free milk
2 teaspoons turbinado or granulated sugar
Preparation
Preheat oven to 425°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 3 tablespoons granulated sugar, baking powder, and salt in a bowl; stir with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal.
Combine 1/2 cup milk, vanilla, and egg white in a bowl. Add milk mixture to flour mixture, stirring just until moist (dough will be soft). Turn dough out onto a lightly floured surface. Sprinkle surface of dough with dried currants. With floured hands, knead 4 times or just until the currants are incorporated.
Pat dough into an 8-inch circle on a baking sheet lined with parchment paper. Cut dough into 12 wedges, cutting into, but not through, dough. Brush 2 teaspoons milk over surface of dough; sprinkle with 2 teaspoons turbinado sugar. Bake at 425° for 17 minutes or until golden. Serve warm, or cool on a wire rack.
Nutritional Information
Amount per serving
Calories: 149 Calories from fat: 30% Fat: 5g Saturated fat: 3g Monounsaturated fat: 1.3g Polyunsaturated fat: 0.3g Protein: 3g Carbohydrate: 23.4g Fiber: 0.8g Cholesterol: 13mg Iron: 1.2mg Sodium: 203mg Calcium: 56mg
(Home Made) White Cheddar and Chive Potato Soup w/ Ham Sandwich
February 28, 2015 at 6:11 PM | Posted in Cooking Light | Leave a commentTags: Boar's Head Smoked Honey Coated Ham, Cheese, Cooking, Cooking Light, Dinner, Food, recipes, Sargento Ultra Thin Swiss Cheese, Shallots, White Cheddar and Chive Potato Soup, Yukon Gold Potatoes
Today’s Menu: (Home Made) White Cheddar and Chive Potato Soup w/ Ham Sandwich
White Cheddar and Chive Potato Soup w/ Ham Sandwich
Started off the morning with some Simply Potatoes Hash Browns and a couple of Jennie – O Turkey Sausage Breakfast Links and a cup of Bigelow Decaf Green Tea. 12 degrees this morning but little to no wind chill. Mostly sunny but more snow coming in Sunday. Ran an errand for Mom and stopped off and got my Saturday Night Lotto Tickets. I’ll buy a couple every now and then and watch the Ohio Lottery Show on Saturday Evening. For dinner tonight a new recipe, (Home Made) White Cheddar and Chive Potato Soup w/ Ham Sandwich.
Came across the White Cheddar and Chive Potato Soup Recipe in an issue of Cooking Light. I love a good Thick Potato Soup. Actually Campbell’s Chunky Baked Potato with Cheddar and Bacon Bits is my favorite Potato Soup. So when I came across this one it seemed like a winner, and it was!
Start with with Shallots and Garlic
The recipe calls for; 1 tablespoon Extra Virgin Olive Oil, 1/3 cup chopped Shallots, 2 Garlic Cloves (minced), 2 tablespoons All-Purpose Flour, 3 1/2 cups chopped Yukon Gold Potatoes (about 1 pound), 1 3/4 cups 1% Low-Fat Milk, 1 1/2 cups Organic Vegetable Broth (such as Swanson), 3/8 teaspoon Kosher Salt, 1/4 teaspoon Black Pepper, 2 ounces Sharp White Cheddar Cheese (shredded about 1/2 cup), 1/3 cup Fat-Free Sour Cream (divided), and 2 tablespoons minced fresh Chives.
To prepare it heat a medium saucepan over medium-high heat. Add oil; swirl to coat. Add shallots and garlic; sauté 1 1/2 minutes or until tender. Sprinkle flour over pan; cook 1 minute, stirring constantly with a 
whisk. Add potatoes, milk, broth, salt, and pepper to pan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until potatoes are tender. Remove pan from heat. Mash potato mixture with a potato masher to desired consistency. Stir in cheese until melted. Stir in 1 tablespoon sour cream. Place 1 cup soup in each of 4 bowls. Top each serving with about 1 tablespoon sour cream and 1 1/2 teaspoons minced chives and serve! Makes a delicious, thick, and chunky Potato Soup. If you like you can add some crumbled Jennie – O Turkey Bacon to it for even more flavor. Got one of those Keeper Recipes here.
Boar’s Head Smoked Honey Ham,
To go with the Soup I made a Ham and Swiss Sandwich. Using; Boar’s Head Smoked Honey Ham, Sargento Ultra Thin Swiss Cheese, Kroger Brand Whole Grain Hamburger Buns, and topped with Kroger Private Selection Sweet Hot Stone Ground Mustard. (my favorite Mustard.) For a dessert/snack later Organic Whole Grain Tortilla Chips with Simple Truth Organic Black Bean and Corn Salsa.
White Cheddar and Chive Potato Soup
Luscious, creamy potato soup uses just one pan for fast weeknight comfort and even faster cleanup. We love the look and tang of sharp white cheddar.
Yield: Serves 4
Ingredients:
1 tablespoon canola oil
1/3 cup chopped shallots
2 garlic cloves, minced
2 tablespoons all-purpose flour
3 1/2 cups chopped Yukon gold potatoes (about 1 pound)
1 3/4 cups 1% low-fat milk
1 1/2 cups organic vegetable broth (such as Swanson)
3/8 teaspoon kosher salt
1/4 teaspoon black pepper
2 ounces sharp white cheddar cheese, shredded (about 1/2 cup)
1/3 cup fat-free sour cream, divided
2 tablespoons minced fresh chives
Preparation:
1. Heat a medium saucepan over medium-high heat. Add oil; swirl to coat. Add shallots and garlic; sauté 1 1/2 minutes or until tender. Sprinkle flour over pan; cook 1 minute, stirring constantly with a whisk.
2. Add potatoes, milk, broth, salt, and pepper to pan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until potatoes are tender. Remove pan from heat. Mash potato mixture with a potato masher to desired consistency. Stir in cheese until melted. Stir in 1 tablespoon sour cream. Place 1 cup soup in each of 4 bowls. Top each serving with about 1 tablespoon sour cream and 1 1/2 teaspoons minced chives.
Nutritional Information
Amount per serving
Calories: 263 Fat: 9.6g Saturated fat: 4.2g Monounsaturated fat: 2.5g Polyunsaturated fat: 1.1g Protein: 11g Carbohydrate: 34g Fiber: 3g Cholesterol: 20mg Iron: 1mg Sodium: 562mg Calcium: 286mg
http://www.myrecipes.com/recipe/white-cheddar-chive-potato-soup
February 25, 2015 at 12:03 PM | Posted in Cooking Light | 1 Comment
Tags: Baking, Casseroles, Chicken, Chicken Tetrazzini, Cooking, Cooking Light, Food, Mushrooms, Onions, recipes
Chicken Tetrazzini
From the Cooking Light website, Chicken Tetrazzini. A comfort food Casserole classic! http://www.cookinglight.com/
Chicken Tetrazzini
A classic that makes great use of leftover turkey or chicken. It’s so creamy and comforting that you’ll be glad it makes two casseroles—one for now and one for later.
Cooking Light MARCH 2003
Yield: Serves 12 (serving size: about 1 1/3 cups; 6 servings per casserole)
Ingredients
1 tablespoon unsalted butter
Cooking spray
1 cup finely chopped onion
2/3 cup finely chopped celery
3/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
3 (8-ounce) packages presliced mushrooms
1/2 cup dry sherry
3 ounces all-purpose flour (about 2/3 cup)
3 (14.5-ounce) cans fat-free, less-sodium chicken broth
2 1/4 cups (9 ounces) grated fresh Parmesan cheese, divided
1/2 cup (4 ounces) 1/3-less-fat cream cheese
7 cups hot cooked vermicelli (about 1 pound uncooked pasta)
4 cups chopped cooked chicken breast (about 1 1/2 pounds)
1 (1-ounce) slice white bread
Preparation
1. Preheat oven to 350°.
2. Melt butter in a large stockpot over medium-high heat. Add onion, celery, black pepper, salt, and mushrooms; sauté 4 minutes or until mushrooms are tender. Add sherry; cook 1 minute.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Gradually add flour to pan; cook 3 minutes, stirring constantly (mixture will be thick) with a whisk. Gradually add broth, stirring constantly. Bring to a boil. Reduce heat; simmer 5 minutes, stirring frequently. Remove from heat.
4. Add 1 ¾ cups Parmesan cheese and cream cheese, stirring with a whisk until cream cheese melts. Add pasta and chicken; stir until blended. Divide pasta mixture between 2 (8-inch-square) glass or ceramic baking dishes coated with cooking spray.
5. Place bread in food processor; pulse 10 times or until coarse crumbs form. Combine breadcrumbs and ½ cup Parmesan cheese; sprinkle evenly over pasta.
6. Bake at 350° for 30 minutes or until lightly browned and bubbly. Remove casserole from oven; let stand 15 minutes.
To freeze unbaked casserole: Prepare through Step 5. Cool completely in refrigerator. Cover with plastic wrap, pressing to remove as much air as possible. Wrap with heavy-duty foil. Store in freezer for up to 2 months.
To prepare frozen unbaked casserole: Thaw casserole completely in refrigerator (about 24 hours). Preheat oven to 350°. Remove foil; reserve foil. Remove plastic wrap; discard wrap. Cover casserole with reserved foil; bake at 350° for 30 minutes. Uncover and bake an additional 1 hour or until golden and bubbly. Let stand 15 minutes.
Note:
This recipe was updated for the November, 2012 25th anniversary issue.
Nutritional Information
Amount per serving
Calories: 422 Fat: 12.1g Saturated fat: 6.5g Monounsaturated fat: 2.7g Polyunsaturated fat: 0.8g Protein: 35g Carbohydrate: 39.6g Fiber: 2.3g Cholesterol: 76mg Iron: 2.7mg Sodium: 702mg Calcium: 272mg
300-Calorie Dinners
February 17, 2015 at 6:34 AM | Posted in Cooking Light | Leave a commentTags: Cooking, Cooking Light, Food, fruits, Lean Meats, Low Calorie Recipes, Poultry, recipes, Seafood, Vegetables
From the Cooking Light website, 300-Calorie Dinners. http://www.cookinglight.com/
300-Calorie Dinners
We gave these recipes a real workout: very satisfying food, very light.
Full Flavor, No Guilt
We’re not interested in low-calorie eating for low-calorie’s sake. The first principle is taste. But with so much fresh produce around, it’s a pure pleasure to cook this way.
First up is our Tomato Tart.
A summery spectacular, but also a creamy, cheesy calorie and sat-fat bomb. Ours is meat-free and cream-free, but olives add satisfying richness…….
Chicken, Potato, and Leek Pie
Fast-food chicken pies can contain 800 calories per serving. We deploy full-flavored chicken thighs and smoky bacon to add depth. Store-bought pie crust keeps prep easy…..
Sweet and Spicy Shrimp with Rice Noodles
A healthy take on pad Thai, this dish stretches 12 ounces of shrimp to feed four and keeps the noodle portion in check. Sauce has some pumped-up kicks, comparable to many restaurant versions……
* Click the link below to see all the 300-Calorie Dinners
http://www.cookinglight.com/food/recipe-finder/300-calorie-dinners
Basic Beer-Cheese Bread
February 14, 2015 at 6:38 AM | Posted in Cooking Light | 3 CommentsTags: Baking, Basic Beer-Cheese Bread, Beer, Cheese, Cooking, Cooking Light, recipes, Vegetables
From the Cooking Light website, Basic Beer-Cheese Bread. Cheers!
Basic Beer-Cheese Bread
This savory quick bread pairs well with soup or chili and is ideal for an open house or casual get-together.
Yield: 16 servings (serving size: 1 slice)
Ingredients
1 tablespoon olive oil
1/2 cup finely chopped yellow onion
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
13.5 ounces all-purpose flour (about 3 cups)
3 tablespoons sugar
2 teaspoons baking powder
1 teaspoon salt
1 cup (4 ounces) shredded Monterey Jack cheese
1 (12-ounce) bottle lager-style beer (such as Budweiser)
Cooking spray
2 tablespoons melted butter, divided
Preparation
1. Preheat oven to 375°.
2. Heat oil in a small skillet over medium-low heat. Add onion to pan; cook 10 minutes or until browned, stirring occasionally. Stir in pepper and garlic; cook 1 minute.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking powder, and salt in a large bowl, stirring with a whisk; make a well in center of mixture. Add onion mixture, cheese, and beer to flour mixture, stirring just until moist.
4. Spoon batter into a 9 x 5–inch loaf pan coated with cooking spray. Drizzle 1 tablespoon butter over batter. Bake at 375° for 35 minutes. Drizzle remaining 1 tablespoon butter over batter. Bake an additional 25 minutes or until deep golden brown and a wooden pick inserted into the center comes out clean. Cool in pan 5 minutes on a wire rack; remove from pan. Cool completely on wire rack.
Apple-Cheddar Beer Bread: Substitute 1/2 cup minced shallots for onion. Place 1/2 cup shredded peeled Gala apple in paper towels; squeeze until barely moist. Cook shallots and apple in oil over medium heat for 7 minutes. Substitute 1 cup shredded extrasharp white cheddar cheese for Monterey Jack. Substitute 1 (12-ounce) bottle hard cider for lager. Yield: 16 servings (serving size: 1 slice)
CALORIES 151 (27% from fat); FAT 4.6g (sat 2.5g, mono 1.6g, poly 0.3g); PROTEIN 4.4g; CARB 21.9g; FIBER 0.8g; CHOL 11mg; IRON 1.3mg; SODIUM 265mg; CALC 87mg
Manchego-Jalapeño Beer Bread: Substitute 1/4 cup thinly sliced green onions and 1/4 cup finely chopped jalapeño pepper for onion; cook over medium heat for 3 minutes. Substitute 1 cup (4 ounces) shredded Manchego cheese for Monterey Jack cheese. Substitute 1 (12-ounce) bottle Mexican beer (such as Dos Equis) for lager-style beer. Yield: 16 servings (serving size: 1 slice).
CALORIES 148 (28% from fat); FAT 4.6g (sat 2.4g, mono 1.7g, poly 0.3g); PROTEIN 4.7g; CARB 20.6g; FIBER 0.7g; CHOL 12mg; IRON 1.3mg; SODIUM 244mg; CALC 108mg
Sopressata-Asiago Beer Bread: Substitute 1/2 cup minced shallots and 2 tablespoons chopped green onions for onion. Substitute 3/4 cup (3 ounces) shredded Asiago cheese for Monterey Jack cheese. Substitute 1 (12-ounce) bottle Italian lager beer (such as Peroni) for lager-style beer. Stir 2 ounces finely chopped Sopressata salami into batter. Yield: 16 servings (serving size: 1 slice).
CALORIES 154 (29% from fat); FAT 5g (sat 2.4g, mono 2g, poly 0.3g); PROTEIN 5g; CARB 21.2g; FIBER 0.7g; CHOL 11mg; IRON 1.4mg; SODIUM 301mg; CALC 89mg
Nutritional Information
Amount per serving
Calories: 144 Calories from fat: 28% Fat: 4.4g Saturated fat: 2.4g Monounsaturated fat: 1.6g Polyunsaturated fat: 0.2g Protein: 4.3g Carbohydrate: 20.6g Fiber: 0.7g Cholesterol: 10mg Iron: 1.3mg Sodium: 257mg Calcium: 89mg
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