Creamy Penne Pasta and Chicken

It takes longer to cook the penne than to make the sauce! The roasted chicken can be bought pre-made from the grocery store deli. Delicious! Packed with protein and carbs, and you can add any of your favorite veggies as well.

HERE’S ALL YOU NEED TO DO

2 1/2 cups penne pasta, cooked as directed
4 tablespoons butter
1 garlic clove, crushed
1/3 cup onion, sliced
1/4 teaspoon salt
4 tablespoons flour
1 (15 oz.) can chicken broth
1/2 cup sour cream
1/2 teaspoon salt
1/8 teaspoon pepper
2 roasted chicken breasts, cut into bite size pieces (can be bought pre-made)
red pepper flakes, optional
grape tomatoes, sliced, optional

While the penne is cooking, melt butter in a medium sauce pan. Cook garlic and onions with 1/4 teaspoon salt, over medium heat, until onions have softened. Add flour and cook 1 to 2 minutes, stirring constantly.

Stir in broth, stirring frequently until sauce comes to simmer. Remove from heat.
Simply stir in the sour cream until it has melted. Be sure the pasta is well drained, then move to a large serving bowl. Top pasta with chicken pieces. Pour sauce over hot pasta, tossing well to get all that creamy sauce inside the pasta. Allow to stand a few minutes before serving, so sauce can thicken. Garnish individual plates with grape tomatoes and red pepper flakes.

This recipe is so good I can’t wait to make it again.

Source: SimpleDailyRecipes.com

Carrot, Spinach and Rice Soup

This is an easy, super quick soup that’s healthy, nutritious, kid friendly and easy on the budget.

HERE’S ALL YOU NEED TO DO

2 tablespoons butter
1/4 cup chopped yellow onion
1 medium carrot, chopped the same size as the onion
1/4 cup parboiled white or brown rice (like Uncle Ben's or Minute Rice)
2/3 cup chicken broth
1 cup frozen spinach, thawed & squeezed dry
1 cup chicken broth
salt & pepper
Optional: 2-3 tablespoons light sour cream

In a medium sauce pan on medium heat, cook onions and carrots in butter with a pinch of salt, until tender. Add rice and cook until rice is a light golden color, then add 2/3 cup broth. When broth comes to a boil, reduce heat to a simmer, cover and cook until tender, 15-20 minutes.

Add spinach, 1 cup broth, season to taste with salt and pepper. Cook until spinach is hot. You’re ready to eat a light, flavorful soup.
If you like, add 2-3 tablespoons of light sour cream for a creamier texture, more calcium, protein and calories.

Source: SimpleDailyRecipes.com

Creamy Spinach and Ravioli

When I prep all my ingredients before cooking (give or take 15 minutes), this meal is cooked in 10 minutes. That’s including the heat-n-eat garlic bread on the side.

THIS IS ALL IT TAKES

1 (10 oz.) bag of frozen spinach, thawed
1 small yellow onion, thinly sliced
3 tablespoons oil
salt & pepper
4 tablespoons butter
4 tablespoons flour
1 vegetable broth cube
2 cups water
1/2 cup lite sour cream
1 family size package of fresh, ready to cook, four cheese ravioli
1 loaf of frozen heat and eat garlic bread
shredded Parmesan cheese
Preheat oven according to directions on garlic bread package.

Prep the garlic bread loaf on the cookie sheet. Prep spinach and onions, measure out the butter, flour, water and sour cream. Mince up the broth cube so it will dissolve better. Fill a large pot with hot water for cooking the pasta and set on high heat. Use a medium sauce pan for making the cream sauce and a small fry pan to saute the onions and spinach.

Start by adding 3 tablespoons of oil to the fry pan and heating it over medium to medium high heat. Add all BUT a 1/4 cup of onions and cook until softened. Add spinach, stir together and cook until heated through. Cover with a lid and remove from heat.

Next comes the cream sauce. Is the pasta water boiling yet? Yes? Good. Add the ravioli to the boiling water and pop the garlic loaf in the oven and set timer for 9 minutes. Lower the heat to medium on the pasta, and give the raviolis a gentle stir occasionally to keep them from sticking together.

Fully melt the butter in the saucepan over medium heat. Add the 1/ 4 cup sliced onions and cook until softened. Add the flour. Stirring continuously, cook the flour up to two minutes. Stir in the minced broth cube and 2 cups of water, until sauce is smooth and thickens a bit, 2-3 minutes. Turn off heat, gently whisk in sour cream until fully melted. Remove saucepan completely from electric burner.

If everyone in your family loves spinach then add it to the cream sauce now. Otherwise, when the ravioli is cooked and drained, pour the cream sauce over the pasta and allow to set. The sauce will thicken up and stick to the pasta…yummm. Top with shredded Parmesan cheese.

Oh and don’t forget about the garlic bread in the oven!

Source: SimpleDailyRecipes.com

Easy Taco Salad

Taco Salad takes very little time to throw together and it only takes a little of this, a little of that.


HERE’S ALL YOU NEED

cooked ground beef seasoned with chili powder & cumin
green leafy lettuce
can of kidney beans, drained
shredded monterey jack & cheddar cheese
medium tomato, roughly chopped
purple onion, thinly sliced
tortillas chips
salt & pepper
Catalina dressing or Thousand Island

Start by seasoning cooked ground beef with chili powder and cumin. Set aside and allow to cool. Lay down the lettuce as the foundation, start with ground beef, then work your way down the list. You add as much of each ingredient as you wish to eat. I prefer Catalina dressing, but my husband prefers Thousand Island. To each their own.

Source: SimpleDailyRecipes.com

Simple Chickpea Salad

This chickpea salad is super fast to throw together and tastes AWESOME! It’s very filling and makes a perfect light meal. To make it even easier, you can use canned chickpeas (or whatever beans you have on hand) and a bottled salad dressing. Easy!

Meanwhile, HERE’S ALL IT TAKES

2 (14 oz) cans chickpeas, or 2 cups cooked chickpeas
6 green onions, chopped
2 medium tomatoes, cut into cubes
1 small red onion, finely chopped
1 tablespoon capers, drained
2 tablespoons finely chopped parsley or cilantro
4 hard boiled eggs, cut into quarters

For the dressing (or use bottled oil and vinegar dressing):
5 tablespoons olive oil
4 tablespoons white wine vinegar
salt and freshly ground black pepper

If using canned chickpeas, be sure to drain off the liquid. Place them in a serving bowl. Mix in the other ingredients, EXCEPT THE EGGS. Mix the dressing ingredients together in a small bowl. Toss the salad with the mixed herbs. Pour the dressing over the salad and mix well. Taste for seasoning. Allow to stand for at least one hour. Just before serving decorate the salad with the egg wedges.

I didn’t think the one tablespoon of capers made that much of a difference. I did enjoy the flavor when I came across them in a bite, but one tablespoon was really not enough to cover the amount of salad here. If you don’t have capers, don’t sweat it. Just keep going.

I do wonder how a roughly chopped ripe avocado would taste in the mix. Hmmm.

Source: SimpleDailyRecipes.com

Crunchy Fried Shrimp Dinner

Shrimp are delicious, and much easier to make than you think! They provide omega-three fatty acids and lots of protein. Add some cooked brown rice and veggies, and you're good to go!

HERE’S WHAT I DID

1/2 pound shrimp, shelled & deveined
1/4 cup flour
1 egg + 1 tablespoon water, beaten
1/2 bag of Panko bread crumbs
enough oil to cover the bottom of pan
Dredge the all shrimp in the flour. One by one, shake off any extra flour from a shrimp. Wet the shrimp in the egg-water. Roll the shrimp, coating evenly, in the bread crumbs. Set aside on large plate. Repeat.

Using a fry pan or cast iron skillet, cover the bottom of the pan with oil. Heat over medium-high heat. Cook shrimp on each side until crust in golden brown, up to a minute on each side. It doesn’t take long at all to cook the shrimp, so don’t walk away from the pan.

Move the shrimp to a foil envelope lined with a paper towel and keep closed to keep the heat in.

Source: SimpleDailyRecipes.com

Simple Black Bean Soup

The secret to this soup is buying the right canned tomatoes to season the beans! This soup is packed with protein, minerals and antioxidants - serve with whole grain bread, rolls or tortillas for a satisfying meal.

HERE’S ALL IT TAKES

1 (15oz) can black beans
1/3 (14oz) can diced tomatoes with chipotle peppers
tortilla chips, shredded cheese, sour cream (optional)
Stir together and heat in a small saucepan over medium heat until hot.

You’re ready to eat!

Source: SimpleDailyRecipes.com

Oven-Roasted Red Potatoes and Onions

Oven roasted vegetables are so delicious and easy to serve. No matter what it is, as long as the oven is hot, there’s good olive oil on hand and you season it with plenty of coarse salt and fresh ground pepper…you cannot go wrong.

HERE’S A GREAT VEGGIE COMBO

red potatoes, cut into 1 inch pieces
yellow onion, cut into 1 inch slices
extra virgin olive oil
course salt and fresh ground pepper

Heat oven to 425F degrees. On a large sheet pan, drizzle enough oil to coat potatoes and onions. Use your clean hands to toss the vegetables well and coat the sheet pan, too. Spread vegetables in a single layer. Season generously with salt and pepper.

Bake for 25 to 35 minutes, until all the vegetables are tender. Midway through roasting, turn the veggies once with a metal spatula. Potatoes will have a crispy outside and remain creamy, soft on the inside. The onions just turn into a sweet & savory sidekick to the potatoes that cannot be compared.

Source: SimpleDailyRecipes.com

Roasted Yellow Squash

Yellow squash would have to be my second favorite vegetable. Steamed, baked, or roasted, it’s good anytime. This can be a great side dish - add brown rice, some protein and you have a full meal!

IT DOESN’T TAKE MUCH

2 pounds yellow squash, sliced lengthwise
1 small onion, sliced into small wedges
3 slices of bacon, chopped
1 to 1 1/2 tablespoons healthy oil
salt & pepper
Preheat oven to 400F degrees.

It’s good to slice the squash and onions the same width, about 1/2 inch thick. Put all the sliced vegetables on a large sheet pan and drizzle the oil over them. Just use your hands to toss the vegetables and make sure their well coated.

Spread the veggies out on the sheet pan, sprinkle the chopped bacon on top. Roast the vegetables for 15 to 20 minutes, until tender. THAT’S IT!

Source: SimpleDailyRecipes.com

Vegetable Medley

Ok, I know I’ve already done a recipe with chick peas this week. But come ON! Who eats something different every night of the week? that lives on a reasonable budget? that hates to throw out good food?

I’m calling this recipe “vegetable medley”, because it’s better than “leftover vegetables from the frig that need to be cooked before they go bad.”

There wasn’t really enough of it to make into a dinner for two, but it made a robust lunch for one. Add some hearty grain bread for more carbohydrate, and you're set!

HERE’S WHAT I DID FOR LUNCH

1/2 onion, roughly chopped
2 garlic cloves, quartered
1/3 red bell pepper, roughly chopped
4 large white mushrooms, slices
1 tablespoon oil
1 1/2 cups frozen spinach, thawed
1/2 teaspoon dried oregano
1/2 teaspoon dried parsley
salt & pepper
1 cup chickpeas, cooked
Parmesan cheese, shredded
Cook onion, garlic, bell pepper, and mushrooms, pinch of salt & pepper, in oil over medium heat until softened. Lay spinach on top, sprinkle with a pinch of salt & pepper, add oregano and parsley. Cook for 5 minutes. Stir in chickpeas and cook until warmed through. Remove from heat.

Top with Parmesan cheese and CHOW DOWN!

Source: SimpleDailyRecipes.com

Budget-Friendly Red Beans and Rice with Sausage

Ever have those nights when it just looks like there’s nothing to eat, but it turns out you had something delicious all along?

Well, the other night this is all I had on hand. Two cups of cooked leftover pinto beans, 1 cup rice and one package of skinless sausage.

First, I cut the sausage into 1/4 to 1/2 inch slices and seared them in a large pot over medium high. The beans were too cold to throw directly in the pot, so I warmed them up in the microwave, then added to the large pot.

Next, I tossed in:

1 cup of dried parboiled rice (Like Uncle Ben's, or you can cook your own brown rice)
1 cup chicken (or vegetable) broth
1 1/4 cup water

I may have added more water to keep the ingredients from getting too thick. When the liquid came to a strong simmer, I covered the pot and turned down the heat to low. I made sure to cook the rice for 20 minutes. Then removed the large pot from heat and allowed to sit for 5 to 10 minutes. The extra liquid has a chance to thicken while it cooled down. Delicious!

Serve with cornbread or muffins, and enjoy.

Source: SimpleDailyRecipes.com

Joe's Baked Egg Muffins

These egg muffins are delicious, easy to make, and can be eaten for breakfast OR dinner! You can pre-bake a whole muffin tin, refrigerate and reheat - yum!


Here's all you need:
Slices of bread, butter, crumbled bacon, two eggs, a little cream, salt & pepper, a pinch of cheese.

Preheat the oven to 375 degrees.

Butter your muffin tin. Cut edges off each piece of bread to form a square about four inches by four inches. Butter the bread slices. Press each slice gently into the bottom of the muffin cup so that the four edges are pointing up like in the picture. Bake for 3 to 6 minutes, depending on the thickness of the bread, until it is starting to crisp.

Remove tin from the oven, place the bacon, prosciutto or ham on the bottom of each cup. Crack an egg into each cup. Season with salt and pepper, pour a bit of cream on top and cover with cheese to your liking.

Place the muffin tin back into the oven and bake for 10 to 14 minutes until the whites are just set, or to the desired consistency. With a fork or an offset spatula, remove the bread cups, garnish with chives and devour!

Source: SimpleDailyRecipes.com

Simple Pinto Bean Soup

Beans are chock-full of protein and minerals - add more carbs by eating with tortillas or bread on the side!

Don’t be fooled by the simplicity of this recipe. It’s loaded with good flavor and very filling. It’s was created from NOT having enough leftover cooked pinto beans, but LOTS of bean broth.

HERE’S ALL I DID

I mashed 1 1/2 cups of cooked pinto beans, very well. Then added enough bean broth to make it soup. Warmed it up over medium heat, seasoned with salt & pepper. Served with shredded cheese, sliced jalapenos, and tortilla chips. (I added a few drops of Tabasco to my bowl, yum!)

It’s not gourmet cuisine, but it’s still good eats when there’s not much to eat.

Source: SimpleDailyRecipes.com

Flank Steak Wraps

These delicious flank steak wraps are loaded with protein and carbs - you can use large flour tortillas in place of lavash.

Yield
4 servings

Ingredients
1/2 teaspoon salt
1/2 teaspoon black pepper
2 garlic cloves, minced
1 (1-pound) flank steak, trimmed
Cooking spray
6 cups vertically sliced onion (about 3 medium onions)
1/2 cup (2 ounces) crumbled blue cheese
1/4 cup fat-free (or regular) mayonnaise
2 (20-inch) lavash, cut in half
Preparation

Combine first 3 ingredients; rub evenly over steak. Cover and chill 2 hours.

Preheat broiler.

Place steak on a broiler pan coated with cooking spray; broil 7 minutes on each side or until done. Cut steak diagonally across grain into thin slices.

While steak cooks, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 10 minutes or until golden brown, stirring frequently.

Combine cheese and mayonnaise; spread 2 tablespoons on each lavash half. Top each with 3 ounces steak and 1/2 cup onion; roll up.


Nutritional Information
Calories:450 (30% from fat)
Fat:14.9g (sat 7g,mono 5g,poly 0.5g)
Protein:29.8g
Carbohydrate:47.9g
Fiber:3.5g
Cholesterol:62mg
Iron:4.4mg
Sodium:940mg
Calcium:153mg

Cooking Light, JANUARY 2005

Broccoli and Cheese-Stuffed Potatoes

Make this meal even easier by using pre-cut vegetables and pre-made bacon bits from the store. Round out the meal with a garden salad, soup, or half a sandwich.

Yield
4 servings (serving size: 1 potato half)

Ingredients
2 baking potatoes (about 1 3/4 pounds)
2 bacon slices
1 cup broccoli florets
1 cup presliced mushrooms
1/2 cup chopped onion
1 teaspoon bottled minced garlic
1/2 cup (2 ounces) shredded reduced-fat Swiss cheese
1/4 cup fat-free (or regular) sour cream
2 tablespoons milk
1/2 teaspoon black pepper
1/8 teaspoon salt
Preparation

Preheat oven to 450°.

Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave at high 16 minutes or until done, turning and rearranging potatoes after 8 minutes. Let stand 5 minutes.

While potatoes cook, cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; reserve 1 teaspoon drippings in pan. Crumble bacon; set aside. Add broccoli, mushrooms, onion, and garlic to drippings in pan; cook 7 minutes or until tender, stirring frequently. Remove from heat.

Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, onion mixture, cheese, and remaining ingredients; divide evenly among shells.

Bake at 450° for 8 minutes or until potatoes are thoroughly heated. Sprinkle with reserved bacon.


Nutritional Information
Calories:245 (22% from fat)
Fat:5.9g (sat 3.1g,mono 1.3g,poly 0.3g)
Protein:12.5g
Carbohydrate:42.3g
Fiber:5.3g
Cholesterol:17mg
Iron:2.1mg
Sodium:408mg
Calcium:297mg

Cooking Light, JANUARY 2005

Black Bean Burritos with Avocado

A delicious and quick dinner loaded with fiber and calcium!

Yield
4 servings (serving size: 1 burrito)

Ingredients
1/2 cup diced peeled avocado
1 tablespoon fresh lime juice
1 teaspoon olive oil
2 garlic cloves, minced
1/4 cup water
2 teaspoons ground cumin
2 (15-ounce) cans black beans, drained
4 (10-inch) flour tortillas
6 tablespoons fat-free (or regular) sour cream
6 tablespoons bottled salsa
Preparation

Combine avocado and lime juice, tossing to coat.

Heat oil in a medium saucepan over medium-high heat. Add garlic; sauté 1 minute. Stir in water, cumin, and beans. Reduce heat to medium; simmer 3 minutes or until thoroughly heated, stirring occasionally. Warm tortillas according to package directions. Spoon 1/4 cup bean mixture into each tortilla. Top with 1 1/2 tablespoons sour cream, 1 1/2 tablespoons salsa, and 2 tablespoons avocado; roll up.


Nutritional Information
Calories:424 (23% from fat)
Fat:10.7g (sat 2.1g,mono 5.3g,poly 2.2g)
Protein:15.7g
Carbohydrate:65g
Fiber:11g
Cholesterol:2mg
Iron:5.6mg
Sodium:931mg
Calcium:178mg

Cooking Light, JANUARY 2005

Greek-Flavored Turkey Burgers

These delicious homemade burgers can be made in advance and frozen for quick and easy lunches and dinners! Use hearty whole-grain rolls or French bread for extra carbohydrate.

Yield
4 servings (serving size: 1 burger)

Ingredients
1 large egg white
1 cup chopped red onion
3/4 cup chopped fresh mint
1/2 cup dry breadcrumbs
1/3 cup (about 1 1/2 ounces) crumbled feta cheese
2 tablespoons fresh lemon juice
1 teaspoon dried dill
1 pound ground turkey
Cooking spray
4 (1 1/2-ounce) hamburger buns, split
1 (7-ounce) bottle roasted red bell peppers, drained and cut into 1-inch strips
Preparation

Place egg white in a large bowl; lightly beat with a whisk. Add onion and next 6 ingredients (through turkey); stir well to combine. Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done.

Place patties on bottom halves of hamburger buns. Divide peppers evenly among burgers; cover with top halves of buns.

Note: To freeze extra servings, wrap each uncooked patty individually first in plastic wrap and then in heavy-duty aluminum foil. Freeze for up to 2 months. To serve, thaw patties completely in refrigerator, and then cook and serve as directed.


Nutritional Information
Calories:426 (33% from fat)
Fat:15.7g (sat 5.7g,mono 5.5g,poly 3.2g)
Protein:30.5g
Carbohydrate:40g
Fiber:2.8g
Cholesterol:101mg
Iron:4.5mg
Sodium:790mg
Calcium:177mg

Cooking Light, JANUARY 2005

Hot Turkey Sandwiches

Serve these quick-to-make sandwiches for lunch on the Friday after Thanksgiving or any time you have turkey leftovers and crave a hearty sandwich. Cranberry-shallot chutney adds a sweet, tangy flavor. Bottled gravy will work fine in this recipe.

Yield
4 servings (serving size: 1 sandwich)

Ingredients
8 (1-ounce) slices French bread
2 tablespoons light mayonnaise
1/4 cup turkey gravy
4 reduced-sodium bacon slices, cooked and cut in half
12 ounces sliced cooked turkey breast
2 slices provolone cheese, halved
1 cup arugula
1 tablespoon cranberry-shallot chutney
Preparation

Preheat oven to 400°.

Place bread slices on a baking sheet. Spread light mayonnaise evenly over 4 bread slices. Spread turkey gravy evenly over remaining 4 bread slices. Top the mayonnaise-spread slices evenly with bacon slices, turkey breast, and provolone cheese. Bake at 400° for 10 minutes or until cheese is melted. Top cheese evenly with arugula. Drizzle with cranberry-shallot chutney. Top with gravy-spread bread slices. Press sandwiches together.


Nutritional Information
Calories:402 (25% from fat)
Fat:11g (sat 4.5g,mono 3.5g,poly 1.2g)
Protein:38.2g
Carbohydrate:35.1g
Fiber:2.1g
Cholesterol:89mg
Iron:3.3mg
Sodium:787mg
Calcium:174mg

Lia Huber, Cooking Light, NOVEMBER 2005

Easy Baked Fish Fillets

Haddock or cod would make good substitutes for the grouper. Adjust the baking time depending on the thickness of the fish.

Yield
4 servings (serving size: 5 ounces fish)

Ingredients
1 1/2 pounds grouper or other white fish fillets
Cooking spray
1 tablespoon fresh lime juice
1 tablespoon light mayonnaise
1/8 teaspoon onion powder
1/8 teaspoon black pepper
1/2 cup fresh breadcrumbs
1 1/2 tablespoons butter or stick margarine, melted
2 tablespoons chopped fresh parsley
Preparation

Preheat oven to 425°.

Place fish in an 11 x 7-inch baking dish coated with cooking spray. Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish. Sprinkle with breadcrumbs; drizzle with butter. Bake at 425° for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley.


Nutritional Information
Calories:223 (30% from fat)
Fat:7.5g (sat 2.7g,mono 2g,poly 1.3g)
Protein:33.6g
Carbohydrate:5.3g
Fiber:0.2g
Cholesterol:84mg
Iron:1.8mg
Sodium:223mg
Calcium:56mg

Cooking Light, OCTOBER 1999

Southwest Cilantro Fish Stew

This fabulous fish stew practically cooks itself - just chop some vegetables, saute and let simmer! You can eat it on its own with thick slices of bread, or add more carbs by eating it over rice.

Yield
4 servings

Ingredients
1 tablespoon olive oil
2 cups chopped onion
1 cup (1/4-inch-thick) slices carrot
1 cup (1/4-inch-thick) slices celery
3 garlic cloves, minced
1 jalapeño pepper, sliced
4 cups fat-free, less-sodium chicken broth
2 cups cubed peeled Yukon gold or red potato
1 cup dry white wine
1/2 cup chopped fresh cilantro
1 (15-ounce) can crushed tomatoes, undrained
1 pound halibut, cut into bite-size pieces
1/2 pound peeled and deveined large shrimp
Lime wedges
Cilantro sprigs (optional)
Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, celery, garlic, and jalapeño to pan; sauté 5 minutes or until tender. Stir in broth, potato, wine, cilantro, and tomatoes; bring to a boil. Reduce heat, and simmer 15 minutes or until potato is tender. Add fish and shrimp; cook an additional 5 minutes or until fish and shrimp are done. Ladle 2 1/2 cups stew into each of 4 bowls; serve with lime wedges. Garnish with cilantro sprigs, if desired.



Nutritional Information
Calories:372 (18% from fat)
Fat:7.6g (sat 1.2g,mono 3.6g,poly 1.8g)
Protein:42.1g
Carbohydrate:32.8g
Fiber:5.7g
Cholesterol:122mg
Iron:5.4mg
Sodium:684mg
Calcium:167mg

Diana Rios, Lytle, Texas, Cooking Light, NOVEMBER 2007