Saturday, January 23, 2016
Friday, October 9, 2015
White Bean and Chicken Chili
2 tablespoons olive oil
1 large onion, chopped
4 garlic cloves, minced
2 pounds ground chicken
1 teaspoon salt, plus more for seasoning
2 tablespoons ground cumin
1 tablespoon fennel seeds
1 tablespoon dried oregano
2 teaspoons chili powder
3 tablespoons flour
2 (15-ounce cans) cannellini or other white beans, rinsed and drained
1 bunch (about 1 pound) Swiss chard, stems removed, leaves chopped into 1-inch pieces
11/2 cups frozen corn, thawed
4 cups low-sodium chicken stock
1/4 teaspoon crushed red pepper flakes
Freshly ground black pepper for seasoning
1/2 cup grated Parmesan cheese
1/4 cup chopped fresh flat-leaf parsley
In a large heavy-bottomed saucepan or Dutch oven, heat the oil over medium-high heat. Add the onion and cook until translucent, about 5 minutes. Add the garlic and cook for 30 seconds. Add the ground chicken, 1 teaspoon salt, cumin, fennel seeds, oregano, and chili powder. Cook, stirring frequently, until the chicken is cooked through, about 8 minutes. Stir the flour into the chicken mixture. Add the beans, Swiss chard, corn, and chicken stock. Bring the mixture to a simmer, scraping up the brown bits that cling to the bottom of the pan with a wooden spoon. Simmer for 55-60 minutes until the liquid has reduced by about half and the chili has thickened. Add the red pepper flakes and simmer for another 10 minutes. Season with salt and pepper, to taste.
Ladle the chili into serving bowls. Sprinkle with the Parmesan cheese and chopped parsley.
Recipe courtesy of Giada De Laurentiis
1 large onion, chopped
4 garlic cloves, minced
2 pounds ground chicken
1 teaspoon salt, plus more for seasoning
2 tablespoons ground cumin
1 tablespoon fennel seeds
1 tablespoon dried oregano
2 teaspoons chili powder
3 tablespoons flour
2 (15-ounce cans) cannellini or other white beans, rinsed and drained
1 bunch (about 1 pound) Swiss chard, stems removed, leaves chopped into 1-inch pieces
11/2 cups frozen corn, thawed
4 cups low-sodium chicken stock
1/4 teaspoon crushed red pepper flakes
Freshly ground black pepper for seasoning
1/2 cup grated Parmesan cheese
1/4 cup chopped fresh flat-leaf parsley
In a large heavy-bottomed saucepan or Dutch oven, heat the oil over medium-high heat. Add the onion and cook until translucent, about 5 minutes. Add the garlic and cook for 30 seconds. Add the ground chicken, 1 teaspoon salt, cumin, fennel seeds, oregano, and chili powder. Cook, stirring frequently, until the chicken is cooked through, about 8 minutes. Stir the flour into the chicken mixture. Add the beans, Swiss chard, corn, and chicken stock. Bring the mixture to a simmer, scraping up the brown bits that cling to the bottom of the pan with a wooden spoon. Simmer for 55-60 minutes until the liquid has reduced by about half and the chili has thickened. Add the red pepper flakes and simmer for another 10 minutes. Season with salt and pepper, to taste.
Ladle the chili into serving bowls. Sprinkle with the Parmesan cheese and chopped parsley.
Recipe courtesy of Giada De Laurentiis
Thursday, August 14, 2014
Cashew Salad
1 head of lettuce
1 pkg fresh spinach
1/2 lb. crumbled bleu cheese
2 apples cubed
2 small pkgs. cashew pieces
Dressing
1/2 cup sugar ( I use a little less)
1 tsp dry mustard
1 tsp salt
1/3 cup cider vinegar
1 Tbsp onion juice (I grate an onion)
1 cup salad oil ( I use canola)
1 1/2 Tbsp. poppy seed
Combine well all ingredients for dressing except oil and poppy seed. Mix. Gradually beat in oil and stir in poppy seed. Refrigerate. Just before serving, mix salad ingredients with dressing. Toss.
1 pkg fresh spinach
1/2 lb. crumbled bleu cheese
2 apples cubed
2 small pkgs. cashew pieces
Dressing
1/2 cup sugar ( I use a little less)
1 tsp dry mustard
1 tsp salt
1/3 cup cider vinegar
1 Tbsp onion juice (I grate an onion)
1 cup salad oil ( I use canola)
1 1/2 Tbsp. poppy seed
Combine well all ingredients for dressing except oil and poppy seed. Mix. Gradually beat in oil and stir in poppy seed. Refrigerate. Just before serving, mix salad ingredients with dressing. Toss.
Tuesday, January 28, 2014
Minestrone Soup with Quinoa and Kale
Ingredients
1 sweet onion - medium diced
2 celery stalks - medium diced
3 carrots - medium diced
2 tablespoons olive oil - or enough to cover the bottom of the pot
2 cloves garlic - finely chopped
2 cups fresh zucchini - medium diced (about 1 medium or 2 small)
2 cups green beans - cut in 1 inch pieces
1 bell pepper - medium diced
1.75 lbs of fresh tomatoes or 1 x 28 ounces can crushed tomatoes
4 cups of water
1 15-ounce can of cannellini beans
1 15-ounce can of chickpeas
1 cup quinoa
2 cups kale - stems removed
1 teaspoon turmeric (or to taste)
Pinch of red pepper flakes
Salt and pepper to taste
Optional:Garnish with parmesan to taste
Garnish with slivered basil or finely chopped rosemary
Directions:1. Place a large stockpot over medium heat and add the onions, carrots and celery. Cook for about 5 minutes or until softened.
2. Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.
3. Add the zucchini and the green beans, season with salt and pepper, add the turmeric, stir and cook for about 3 minutes.
4. Add the tomatoes and the water, raise heat to high and bring to a boil.
5. Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes.
6. Add the quinoa and cover for 15 minutes.
7. Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.
1 sweet onion - medium diced
2 celery stalks - medium diced
3 carrots - medium diced
2 tablespoons olive oil - or enough to cover the bottom of the pot
2 cloves garlic - finely chopped
2 cups fresh zucchini - medium diced (about 1 medium or 2 small)
2 cups green beans - cut in 1 inch pieces
1 bell pepper - medium diced
1.75 lbs of fresh tomatoes or 1 x 28 ounces can crushed tomatoes
4 cups of water
1 15-ounce can of cannellini beans
1 15-ounce can of chickpeas
1 cup quinoa
2 cups kale - stems removed
1 teaspoon turmeric (or to taste)
Pinch of red pepper flakes
Salt and pepper to taste
Optional:Garnish with parmesan to taste
Garnish with slivered basil or finely chopped rosemary
Directions:1. Place a large stockpot over medium heat and add the onions, carrots and celery. Cook for about 5 minutes or until softened.
2. Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.
3. Add the zucchini and the green beans, season with salt and pepper, add the turmeric, stir and cook for about 3 minutes.
4. Add the tomatoes and the water, raise heat to high and bring to a boil.
5. Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes.
6. Add the quinoa and cover for 15 minutes.
7. Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.
Tuesday, June 11, 2013
Pecan Tassies
For the Dough:1 cup unsalted butter
6 ounces cream cheese
2 cups all-purpose flour
For the Filling:
1½ cups light brown sugar
1 cup chopped pecans, plus more for sprinkling on top
2 eggs
2 tablespoons unsalted butter, melted
½ teaspoon vanilla extract
DIRECTIONS:
1. Preheat the oven to 350 degrees F. Prepare mini muffin pans by greasing cups if it is not a nonstick pan; set aside.
2. To make the dough, beat together the butter, cream cheese and flour on low speed of a stand or hand mixer until all of the flour is incorporated. Divide the dough into 48 pieces and roll into balls. Place on a plate or in a zip-top bag and refrigerate for about an hour.
3. Either press the dough balls into the muffin cups and up the sides, or flatten the balls slightly with your palm and use a rolling pin to roll into a disk about 2-3 inches in diameter (a little larger than the size of the muffin cup opening) and place into the muffin cups.
4. To make the filling, mix together the brown sugar, chopped pecans, eggs, melted butter and vanilla extra with a spoon and then evenly divide it between the dough-lined mini muffin cups. Top each with some additional chopped pecans.
5. Bake for 20 to 25 minutes or until the tops are set. Cool for a few minutes in the muffin cups and then remove to a cooling rack to cool completely. The tassies can be stored in an airtight container at room temperature.
Friday, January 4, 2013
Mac and Cheese
Ingredients
- Kosher salt
- Vegetable oil
- 1 pound elbow macaroni or cavatappi
- 1 quart milk
- 8 tablespoons (1 stick) unsalted butter, divided
- 1/2 cup all-purpose flour
- 12 ounces Gruyere, grated (4 cups)
- 8 ounces extra-sharp Cheddar, grated (2 cups)
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon ground nutmeg
- 3/4 pound fresh tomatoes (4 small)
- 1 1/2 cups fresh white bread crumbs (5 slices, crusts removed)
Directions
Preheat the oven to 375 degrees F.
Drizzle oil into a large pot of boiling salted water. Add the macaroni and cook according to the directions on the package, 6 to 8 minutes. Drain well.
Meanwhile, heat the milk in a small saucepan, but don't boil it. Melt 6 tablespoons of butter in a large (4-quart) pot and add the flour. Cook over low heat for 2 minutes, stirring with a whisk. While whisking, add the hot milk and cook for a minute or two more, until thickened and smooth. Off the heat, add the Gruyere, Cheddar, 1 tablespoon salt, pepper, and nutmeg. Add the cooked macaroni and stir well. Pour into a 3-quart baking dish.
Slice the tomatoes and arrange on top. Melt the remaining 2 tablespoons of butter, combine them with the fresh bread crumbs, and sprinkle on the top. Bake for 30 to 35 minutes, or until the sauce is bubbly and the macaroni is browned on the top.
Drizzle oil into a large pot of boiling salted water. Add the macaroni and cook according to the directions on the package, 6 to 8 minutes. Drain well.
Meanwhile, heat the milk in a small saucepan, but don't boil it. Melt 6 tablespoons of butter in a large (4-quart) pot and add the flour. Cook over low heat for 2 minutes, stirring with a whisk. While whisking, add the hot milk and cook for a minute or two more, until thickened and smooth. Off the heat, add the Gruyere, Cheddar, 1 tablespoon salt, pepper, and nutmeg. Add the cooked macaroni and stir well. Pour into a 3-quart baking dish.
Slice the tomatoes and arrange on top. Melt the remaining 2 tablespoons of butter, combine them with the fresh bread crumbs, and sprinkle on the top. Bake for 30 to 35 minutes, or until the sauce is bubbly and the macaroni is browned on the top.
Sunday, February 12, 2012
Turkey Veggie Skillet Casserole
Prep Time: 5 mins
Cook Time: 35 mins
Total Time: 40 mins
Serves: 4
Ingredients:
3/4 pound ground turkey breast (99% lean)
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 medium yellow squash, halved and sliced
1 tomato, chopped
1 green bell pepper, chopped
1 carrot, chopped
1 cup instant brown rice
1 1/2 cups reduced-sodium chicken broth
4 cups baby spinach
Directions
1.Cook the turkey in a large nonstick skillet over medium-high heat, stirring to breaking up the meat, for 8 minutes or until no longer pink. Remove the turkey to a medium bowl.
2.Heat the oil in same skillet over medium heat. Cook the onion and garlic, stirring, for 5 minutes or until tender. Add the squash, tomato, pepper, and carrot. Cook, stirring, for 5 minutes or until vegetables are crisp-tender.
3.Return the turkey and any juices to the pan. Stir in the rice and broth. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes or until the rice is tender. Stir in the spinach. Cook, stirring, for 1 minute or until the spinach is wilted.
Nutritional Facts per serving - 7 PP+ per serving
CALORIES 289.8
CALFAT8.9 G
SATURATED FAT 1 G
SODIUM 315.6 MG
CARBOHYDRATES 28.7 G
TOTAL SUGARS 4.7 G
DIETARY FIBER 4.5 G
PROTEIN 26.5 G
Cook Time: 35 mins
Total Time: 40 mins
Serves: 4
Ingredients:
3/4 pound ground turkey breast (99% lean)
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 medium yellow squash, halved and sliced
1 tomato, chopped
1 green bell pepper, chopped
1 carrot, chopped
1 cup instant brown rice
1 1/2 cups reduced-sodium chicken broth
4 cups baby spinach
Directions
1.Cook the turkey in a large nonstick skillet over medium-high heat, stirring to breaking up the meat, for 8 minutes or until no longer pink. Remove the turkey to a medium bowl.
2.Heat the oil in same skillet over medium heat. Cook the onion and garlic, stirring, for 5 minutes or until tender. Add the squash, tomato, pepper, and carrot. Cook, stirring, for 5 minutes or until vegetables are crisp-tender.
3.Return the turkey and any juices to the pan. Stir in the rice and broth. Bring to a boil. Reduce the heat to low, cover, and simmer for 15 minutes or until the rice is tender. Stir in the spinach. Cook, stirring, for 1 minute or until the spinach is wilted.
Nutritional Facts per serving - 7 PP+ per serving
CALORIES 289.8
CALFAT8.9 G
SATURATED FAT 1 G
SODIUM 315.6 MG
CARBOHYDRATES 28.7 G
TOTAL SUGARS 4.7 G
DIETARY FIBER 4.5 G
PROTEIN 26.5 G
Friday, January 6, 2012
Tara's Crab Dip
16 oz. Jumbo Lump Crab Meeting
8 oz. Cream Cheese
3/4 to 1 cup of Sour Cream
1 1/4 cup Parmesan Cheese
4 Cloves of Minced Garlic
1/2 cup Mayo
Mix together and put in a 8x8 pan. Bake at 375 degree oven for 45 minutes.
Serve with sliced baguette bread.
8 oz. Cream Cheese
3/4 to 1 cup of Sour Cream
1 1/4 cup Parmesan Cheese
4 Cloves of Minced Garlic
1/2 cup Mayo
Mix together and put in a 8x8 pan. Bake at 375 degree oven for 45 minutes.
Serve with sliced baguette bread.
Wednesday, December 28, 2011
Hazelnut Pumpkin Pie
Ingredients
2 cups graham cracker crumbs
3 tablespoons sugar
3 tablespoons hazelnut creamer, divided
1/2 cup butter, melted
1 8-ounce package of cream cheese
3/4 cup light brown sugar
3 eggs
1 15-ounce can of pumpkin puree
1/2 cup heavy cream
1/4 teaspoon allspice
1/2 teaspoon salt
Preparation
Heat oven to 350 degrees Fahrenheit.
To make crust, mix graham crackers, sugar, 1 tablespoon of hazelnut creamer and butter until combined. Press into a 9 to 10-inch springform pan or cake pan making sure to press mixture up the sides and bottom as well, set aside.
For filling, in a large bowl mix in order cream cheese, brown sugar, eggs 1 by 1 and pumpkin puree. In a small cup stir remaining 2 tablespoons of hazelnut creamer, allspice and salt into heavy cream. Pour heavy cream mixture into pumpkin mixture and blend until combined. Pour into crust and bake for 35 minutes or until the center sets. Allow to cool to room temperature before serving.
2 cups graham cracker crumbs
3 tablespoons sugar
3 tablespoons hazelnut creamer, divided
1/2 cup butter, melted
1 8-ounce package of cream cheese
3/4 cup light brown sugar
3 eggs
1 15-ounce can of pumpkin puree
1/2 cup heavy cream
1/4 teaspoon allspice
1/2 teaspoon salt
Preparation
Heat oven to 350 degrees Fahrenheit.
To make crust, mix graham crackers, sugar, 1 tablespoon of hazelnut creamer and butter until combined. Press into a 9 to 10-inch springform pan or cake pan making sure to press mixture up the sides and bottom as well, set aside.
For filling, in a large bowl mix in order cream cheese, brown sugar, eggs 1 by 1 and pumpkin puree. In a small cup stir remaining 2 tablespoons of hazelnut creamer, allspice and salt into heavy cream. Pour heavy cream mixture into pumpkin mixture and blend until combined. Pour into crust and bake for 35 minutes or until the center sets. Allow to cool to room temperature before serving.
Calamari Hush Puppies
Cook:5 min
YIELD:4 servings (5 per person)
LEVEL:Intermediate
Ingredients * Vegetable oil, for deep-frying
* 1 1/4 pounds squid, cleaned tubes only
* 1/2 cup chopped onion
* 1/2 cup scallions, finely chopped
* 1/4 cup grated Parmesan
* 1 egg
* 1 teaspoon chopped fresh parsley leaves
* 1 teaspoon granulated garlic
* 1/4 teaspoon salt
* 1/4 teaspoon pepper
* 2 tablespoons panko (Japanese bread crumbs)
* 2 tablespoons superfine cracker meal
* Lemon wedges, for serving
* Chili Lime Salsa, recipe follows
DirectionsHeat at least 4 inches of oil in a large heavy saucepan or Dutch oven or a deep-fryer to 350 degrees F. (Oil should not come more than halfway up the sides of the pan.)
Chop the squid fillets into small pieces and place in a medium bowl. Add the chopped onion, scallions, cheese, egg, parsley, garlic, salt and pepper and mix thoroughly. Add bread crumbs into the mixture and form into 1 1/2-ounce balls. Dredge the balls in the cracker meal and lay on a parchment paper-lined sheet pan to firm. Carefully drop squid balls into the fryer and fry until golden brown, 3 to 5 minutes. Arrange them on a platter with lemon wedges and serve with the chili lime salsa on the side.
Chili Lime Salsa:
1 1/4 cups chili sauce
2 cups ketchup
1/2 cup horseradish cream
1/4 cup chopped fresh cilantro
2 ounces lime juice
1 1/2 teaspoons chopped garlic
1 teaspoon Worcestershire sauce
Dash hot pepper sauce (recommended: Louisiana Gold)
Salt and freshly ground pepper
In a large bowl, mix chili sauce and ketchup together until well blended. Add the rest of the ingredients and mix thoroughly. Refrigerate until ready to serve.
YIELD:4 servings (5 per person)
LEVEL:Intermediate
Ingredients * Vegetable oil, for deep-frying
* 1 1/4 pounds squid, cleaned tubes only
* 1/2 cup chopped onion
* 1/2 cup scallions, finely chopped
* 1/4 cup grated Parmesan
* 1 egg
* 1 teaspoon chopped fresh parsley leaves
* 1 teaspoon granulated garlic
* 1/4 teaspoon salt
* 1/4 teaspoon pepper
* 2 tablespoons panko (Japanese bread crumbs)
* 2 tablespoons superfine cracker meal
* Lemon wedges, for serving
* Chili Lime Salsa, recipe follows
DirectionsHeat at least 4 inches of oil in a large heavy saucepan or Dutch oven or a deep-fryer to 350 degrees F. (Oil should not come more than halfway up the sides of the pan.)
Chop the squid fillets into small pieces and place in a medium bowl. Add the chopped onion, scallions, cheese, egg, parsley, garlic, salt and pepper and mix thoroughly. Add bread crumbs into the mixture and form into 1 1/2-ounce balls. Dredge the balls in the cracker meal and lay on a parchment paper-lined sheet pan to firm. Carefully drop squid balls into the fryer and fry until golden brown, 3 to 5 minutes. Arrange them on a platter with lemon wedges and serve with the chili lime salsa on the side.
Chili Lime Salsa:
1 1/4 cups chili sauce
2 cups ketchup
1/2 cup horseradish cream
1/4 cup chopped fresh cilantro
2 ounces lime juice
1 1/2 teaspoons chopped garlic
1 teaspoon Worcestershire sauce
Dash hot pepper sauce (recommended: Louisiana Gold)
Salt and freshly ground pepper
In a large bowl, mix chili sauce and ketchup together until well blended. Add the rest of the ingredients and mix thoroughly. Refrigerate until ready to serve.
Beet, Fennel and Carrot salad
Recipe: Martha Stewart Living
Ingredients
For salad1 fennel bulb, trimmed
5 medium carrots
2 large beets, trimmed and peeled
For vinaigrette2 teaspoons fennel seeds
1/4 cup fresh orange juice
2 tablespoons sherry vinegar
2 teaspoons fresh lemon juice
1 shallot, halved and very thinly sliced
Coarse salt
1/4 cup plus 2 tablespoons extra-virgin olive oil
Preparation
Make the salad: Quarter fennel bulb lengthwise, and cut out core. Very thinly slice fennel lengthwise into strips using a mandoline or sharp knife. Cover with a damp paper towel in a glass dish.
Grate carrots, then beets, on the large holes of a box grater. Arrange side by side with fennel. Keep covered with damp paper towel, and wrap with plastic wrap. Refrigerate until ready to use.
Make the vinaigrette: Toast fennel seeds in a small skillet over medium-high heat, shaking skillet occasionally, until fragrant but not browned, about 1 minute. Transfer to a small bowl, and add orange juice, vinegar, lemon juice, shallot, and 1 teaspoon salt. Gradually whisk in oil.
Toss fennel, beets, and carrots with vinai¬grette in a large bowl. Serve immediately.
Serving Size
Serves 8
Ingredients
For salad1 fennel bulb, trimmed
5 medium carrots
2 large beets, trimmed and peeled
For vinaigrette2 teaspoons fennel seeds
1/4 cup fresh orange juice
2 tablespoons sherry vinegar
2 teaspoons fresh lemon juice
1 shallot, halved and very thinly sliced
Coarse salt
1/4 cup plus 2 tablespoons extra-virgin olive oil
Preparation
Make the salad: Quarter fennel bulb lengthwise, and cut out core. Very thinly slice fennel lengthwise into strips using a mandoline or sharp knife. Cover with a damp paper towel in a glass dish.
Grate carrots, then beets, on the large holes of a box grater. Arrange side by side with fennel. Keep covered with damp paper towel, and wrap with plastic wrap. Refrigerate until ready to use.
Make the vinaigrette: Toast fennel seeds in a small skillet over medium-high heat, shaking skillet occasionally, until fragrant but not browned, about 1 minute. Transfer to a small bowl, and add orange juice, vinegar, lemon juice, shallot, and 1 teaspoon salt. Gradually whisk in oil.
Toss fennel, beets, and carrots with vinai¬grette in a large bowl. Serve immediately.
Serving Size
Serves 8
Saturday, December 10, 2011
Bonefish Winter White Cosmo
1/2 ounce white cranberry juice
1/2 ounce lime juice
1/2 ounce orange liquor
1 1/2 ounces stoli cranberry vodka
4 frozen cranberries
Directions:
Mix juice and liquor together in a shaker with ice.
Shake well.
Pour into martini glass
Add cranberries as garnish.
1/2 ounce lime juice
1/2 ounce orange liquor
1 1/2 ounces stoli cranberry vodka
4 frozen cranberries
Directions:
Mix juice and liquor together in a shaker with ice.
Shake well.
Pour into martini glass
Add cranberries as garnish.
Sunday, December 4, 2011
Balsamic & Parmesan Roasted Cauliflower
INGREDIENTS
8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
2 tablespoons extra-virgin olive oil
1 teaspoon dried marjoram
1/4 teaspoon salt
Freshly ground pepper to taste
2 tablespoons balsamic vinegar
1/2 cup finely shredded Parmesan cheese
PREPARATION
Preheat oven to 450°F.
Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
TIPS & NOTES
Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.
NUTRITION
Per serving: 149 calories; 10 g fat ( 3 g sat , 6 g mono ); 7 mg cholesterol; 10 g carbohydrates; 7 g protein; 4 g fiber; 364 mg sodium; 490 mg potassium.
Nutrition Bonus: Vitamin C (120% daily value), Folate (22% dv), Fiber (16% dv), Calcium (15% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 1/2 lean meat, 1 1/2 fat
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