Only having pork tenderloin, I was looking for a quick and easy recipe. Found this in a Cooking Light magazine, but it called for 8 boneless center-cut loin chops. I decided to slice the tenderloin into miniature chops..about 1/4 - 1/2 inch thick rounds. Cooked quickly and evenly, and the flavor was superb!
1 c. fat-free, less sodium beef broth, divided
2 tablespoons fat-free milk
2 teaspoons all-purpose flour
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon pepper
1 pork tenderloin sliced into 1/4 inch rounds
1/2 teaspoon paprika
1/4 teaspoon dried thyme
Cooking Spray
1 c. coarsely chopped onion
1 tablespoon minced fresh parsley
1. Combine 1/4 c. broth, milk, flour, mustard, salt, and pepper in a small bowl; stir with a whisk. Set aside.
2. Sprinkle one side of each pork chop with paprika and thyme. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add half of the pork to pan; saute 2 minutes on each side or until pork is done and lightly browned. Remove pork from pan. Repeat procedure with remaining pork (I sprayed with nonstick spray again before adding remaining chops). Reduce heat to medium. Add chopped onion; saute 4 minutes or until lightly golden. Add remaining 3/4 cup broth; bring to a boil. Cook 2 minutes. Add milk mixture, stirring with a whisk. Add pork, turning to coat; cook 1 minute. Sprinkle with minced parsley. Yield 4-5 servings.
Monday, July 28, 2008
Friday, July 18, 2008
Italian Herbed Shrimp Kebabs
Found this one in the July 2008 Cooking Light magazine. I did not use cilantro (not a big fan), so I added 1/4 fresh oregano and can't imagine it tasting any better! The menu suggested serving with tomato bruschetta (I will include the recipe) and grilled asparagus. The pesto-like marinade would also work well on chicken breasts or scallops.
1/2 cup packed fresh basil leaves
1/2 cup fresh cilantro leaves
1/4 cup fresh parsley leaves
2 tablespoons fresh lemon juice
2 tablespoons water
1 garlic clove
4 teaspoons extravirgin olive oil, divided
24 peeled and deveined jumbo shrimp (about 1 1/2 pounds)
1 medium zucchini, cut into 1/2 inch thick slices (approx. 20 slices)
Cooking Spray
1/2 teaspoon salt
1/2 teaspoon black pepper
1. Prepare grill to medium-high heat.
2. Place first 6 ingredients in a blender or a small food processor; add 2 teaspoons oil. Process until smooth. Transfer basil mixture to a medium bowl. Add shrimp to bowl; toss to coat. Let stand at room temperature 15 minutes.
3. Thread 6 shrimp and 5 zucchini slices alternately on each of 4 (12 inch) skewers. Drizzle kebabs evenly with remaining 2 teaspoons oil. Place kebabs on grill rack coated with cooking spray; grill 3 minutes on each side or until done. (*To make sure the zucchini were cooked enough I put them in a bowl in the microwave for 1 minute with a little water, allowed them to lightly steam before grilling.) Sprinkle evenly with salt and pepper. Yield: 4 servings (serving size: 1 kebab)
Calories 235; Fat 7.8g; Protein 35.5g; Carb 4.7g; Fiber 1g; Chol 259mg; Iron 4.7mg; Sodium 555mg; Calc 113mg
Tomato Bruschetta
Grill 4(1 1/2 oz) slices country-style sourdough bread 1 minute on each side or until lightly toasted. Remove bread from grill; rub one side of each bread slice with cut sides of a halved garlic clove. Combine 3/4 cup chopped tomato, 2 tablespoons chopped fresh basil, 1 tablespoon balsamic vinegar, 2 teaspoons extravirgin olive oil, and 1/4 teaspoon salt. Top each bread slice with about 3 tablespoons of tomato mixture
1/2 cup packed fresh basil leaves
1/2 cup fresh cilantro leaves
1/4 cup fresh parsley leaves
2 tablespoons fresh lemon juice
2 tablespoons water
1 garlic clove
4 teaspoons extravirgin olive oil, divided
24 peeled and deveined jumbo shrimp (about 1 1/2 pounds)
1 medium zucchini, cut into 1/2 inch thick slices (approx. 20 slices)
Cooking Spray
1/2 teaspoon salt
1/2 teaspoon black pepper
1. Prepare grill to medium-high heat.
2. Place first 6 ingredients in a blender or a small food processor; add 2 teaspoons oil. Process until smooth. Transfer basil mixture to a medium bowl. Add shrimp to bowl; toss to coat. Let stand at room temperature 15 minutes.
3. Thread 6 shrimp and 5 zucchini slices alternately on each of 4 (12 inch) skewers. Drizzle kebabs evenly with remaining 2 teaspoons oil. Place kebabs on grill rack coated with cooking spray; grill 3 minutes on each side or until done. (*To make sure the zucchini were cooked enough I put them in a bowl in the microwave for 1 minute with a little water, allowed them to lightly steam before grilling.) Sprinkle evenly with salt and pepper. Yield: 4 servings (serving size: 1 kebab)
Calories 235; Fat 7.8g; Protein 35.5g; Carb 4.7g; Fiber 1g; Chol 259mg; Iron 4.7mg; Sodium 555mg; Calc 113mg
Tomato Bruschetta
Grill 4(1 1/2 oz) slices country-style sourdough bread 1 minute on each side or until lightly toasted. Remove bread from grill; rub one side of each bread slice with cut sides of a halved garlic clove. Combine 3/4 cup chopped tomato, 2 tablespoons chopped fresh basil, 1 tablespoon balsamic vinegar, 2 teaspoons extravirgin olive oil, and 1/4 teaspoon salt. Top each bread slice with about 3 tablespoons of tomato mixture
Monday, July 14, 2008
Summer Corn Chowder
Recently I visited Panera bread and had their Summer Corn Chowder for lunch. It was good, so good that I wanted to find a comparable recipe for my own. After many reviews I visited my dear friend's website, perhaps you've heard of her.... MarthaStewart.com. I know it has 1 1/2 cups of half and half, I know it's nothing but carbs..it's "carbo-licious" as my other good friend Suzanne would say. Especially if you make the Avocado Bruschetta, which I did. By the way, if you are unsure of the Poblano Chile don't be! It adds no heat as long as you don't use the vein or the seeds. It's a very mild pepper, I prefer it over a bell pepper. Also, I did not use the bacon. Instead I coated the pan with a few tablespoons of olive oil and began with step 2.
For the Soup:
1 small onion, peeled and cut into 1/4 inch dice (1 c.)
2 ribs celery, strings removed, cut into 1/2 inch dice (3/4 c.)
8 sprigs thyme (FYI 1 sprig is not a leaf but an entire stem)
Salt and Pepper
3 cups homemade or low-sodium canned chicken stock, skimmed of fat
3 ears yellow corn, kernels removed (about 2 1/2 cups)
5 oz. small fingerling potatoes, cut into 1/2 in. thick slices (*can be found at Kroger beside the squash)
1 poblano chile, seeded and cut into 1/2 inch dice
1 1/2 cups half-and-half
For the Garnish:
4 teaspoons bacon, cut into 1/4 inch dice
1. Place bacon in small stockpot over medium-high heat. Cook, stirring occasionally, until bacon is deep golden brown and all the fat has been rendered, about 4 minutes. Remove bacon with slotted spoon, transfer to paper towel, and set aside. Discard all but 2 tablespoons of bacon fat.
2. Add onions, celery, thyme, and salt and pepper to taste to stockpot; cook over medium-low heat until translucent, about 8 minutes. Add stock; bring to a boil. Reduce heat to medium; simmer 15 minutes.
3. Add corn, potatoes, and chile; cook until potatoes are tender, 8 to 10 minutes. Remove and discard thyme. Add half-and-half, and simmer until soup is hot. Adjust seasoning with salt and pepper, and garnish with the reserved crisp bacon pieces.
For the Soup:
1 small onion, peeled and cut into 1/4 inch dice (1 c.)
2 ribs celery, strings removed, cut into 1/2 inch dice (3/4 c.)
8 sprigs thyme (FYI 1 sprig is not a leaf but an entire stem)
Salt and Pepper
3 cups homemade or low-sodium canned chicken stock, skimmed of fat
3 ears yellow corn, kernels removed (about 2 1/2 cups)
5 oz. small fingerling potatoes, cut into 1/2 in. thick slices (*can be found at Kroger beside the squash)
1 poblano chile, seeded and cut into 1/2 inch dice
1 1/2 cups half-and-half
For the Garnish:
4 teaspoons bacon, cut into 1/4 inch dice
1. Place bacon in small stockpot over medium-high heat. Cook, stirring occasionally, until bacon is deep golden brown and all the fat has been rendered, about 4 minutes. Remove bacon with slotted spoon, transfer to paper towel, and set aside. Discard all but 2 tablespoons of bacon fat.
2. Add onions, celery, thyme, and salt and pepper to taste to stockpot; cook over medium-low heat until translucent, about 8 minutes. Add stock; bring to a boil. Reduce heat to medium; simmer 15 minutes.
3. Add corn, potatoes, and chile; cook until potatoes are tender, 8 to 10 minutes. Remove and discard thyme. Add half-and-half, and simmer until soup is hot. Adjust seasoning with salt and pepper, and garnish with the reserved crisp bacon pieces.
Avocado Bruschetta with Green Sauce
In my attempt to make a delicious summer meal I paired this bruschetta with the Summer Corn Chowder and we gobbled it up!! Thanks Martha Stewart!!
2 ripe Hass avocados, pitted and peeled
1 tablespoon freshly squeezed lemon juice
8 slices peasant bread (I used French), cut 1/2 inch thick and toasted
For the Sauce:
1 small clove garlic, peeled (I used store bought minced garlic, shy of 1 teaspoon)
3/4 cup packed parsley leaves, plus more for garnish (optional)
3/4 cup packed basil leaves
5 tablespoons, plus 2 teaspoons extra virgin olive oil
1 1/2 teaspoons red-wine vinegar
Salt and Pepper
1. Place the garlic in a food processor, and pulse. Add the parsley, basil, 5 tablespoons olive oil, vinegar, and salt and pepper to taste; puree. Set the sauce aside.
2. Cut the avocados into 1/2 inch chunks. Toss with the lemon juice and remaining 2 teaspoons olive oil. (I did not toss with the olive oil, forgot to..tasted great!!)
3. Spread a scant tablespoon of the green sauce on each slice of bread. Arrange avacado chunks on the bread, sprinkle with a pinch of ground pepper, and garnish with parsley. Serve immediately. Serves 4.
2 ripe Hass avocados, pitted and peeled
1 tablespoon freshly squeezed lemon juice
8 slices peasant bread (I used French), cut 1/2 inch thick and toasted
For the Sauce:
1 small clove garlic, peeled (I used store bought minced garlic, shy of 1 teaspoon)
3/4 cup packed parsley leaves, plus more for garnish (optional)
3/4 cup packed basil leaves
5 tablespoons, plus 2 teaspoons extra virgin olive oil
1 1/2 teaspoons red-wine vinegar
Salt and Pepper
1. Place the garlic in a food processor, and pulse. Add the parsley, basil, 5 tablespoons olive oil, vinegar, and salt and pepper to taste; puree. Set the sauce aside.
2. Cut the avocados into 1/2 inch chunks. Toss with the lemon juice and remaining 2 teaspoons olive oil. (I did not toss with the olive oil, forgot to..tasted great!!)
3. Spread a scant tablespoon of the green sauce on each slice of bread. Arrange avacado chunks on the bread, sprinkle with a pinch of ground pepper, and garnish with parsley. Serve immediately. Serves 4.
Sunday, April 6, 2008
Apple Caramel French Toast by Suzanne
I love french toast, there is something so Sunday Brunch and New Orleans about it. I've done it all ... stuffed, smothered and even baked. This one tops them all in my book and it is so easy. No spices, creams or liquers. The people lucky enough to eat this will think you are a genius in the kitchen, let them think that way. Hide the bread mix wrapper deep in the garbage can so the secret stays with you!
Ingredients:
1 package of Williams Sonoma Apple Caramel Quick Bread mix - prepared
eggs
a couple of splashes of skim milk
unsalted butter...don't even think of using butter substitute...such a thing doesn't exist
powdered sugar - optional
fruit - optional
Preparation:
Make the bread mix the day before following package directions.
Go ahead and eat some of it...it is wonderful. If you didn't gobble it all up, slice the remaining bread and let it sit out on a wire rack all day and overnight to attempt to dry it out. This bread is so moist that is hard to do but...
Melt some butter in a pan over medium heat. Whisk a couple of eggs with a couple of splashes of the milk. Dip both sides of the bread slices in the egg mixture and place in the pan. Cook until browned on both sides. Repeat with remaining bread. Place a couple of slices on each plate and dust with powdered sugar. Pat yourself on your back for a job well done. If you want serious kudos pat one of your cheeks ever so slightly with powdered sugar, it works every time. Serve with fruit and hot coffee. Enjoy!
Thursday, February 28, 2008
Semi-homemade Mac and Cheese
I have a great homemade Mac and Cheese recipe (that one day I will post) and on days of craving comfort food it is my first choice. However, when I'm in a pinch I will use this semi-homemade recipe....found on the back of the Kraft box!! Gotta love it!
1 pkg. Kraft Deluxe Mac & Cheese Dinner
1/2 c. cubed sharp cheddar cheese (can use shredded)
1/4 c. shredded cheddar
1/4 c. shredded mozzarella cheese
1 egg, uncooked
1/2 c. milk
1/4 tsp. black pepper
1. Preheat oven to 375 degrees.
2. Prepare Kraft Dinner as directed on package.
3. Combine cubed and shredded cheese in medium bowl, set aside.
4. Beat egg, milk and pepper with wire whisk until well blended.
5. Spoon half of the prepared Dinner into greased 2 quart casserole dish; cover with 1/2 the cheese mix. Repeat layers. Drizzle evenly with egg mixture.
6. Bake 15 minutes or until center is set and Dinner mixture is heated through.
Yields 12 servings (1 serving= 1/2 cup)
1 pkg. Kraft Deluxe Mac & Cheese Dinner
1/2 c. cubed sharp cheddar cheese (can use shredded)
1/4 c. shredded cheddar
1/4 c. shredded mozzarella cheese
1 egg, uncooked
1/2 c. milk
1/4 tsp. black pepper
1. Preheat oven to 375 degrees.
2. Prepare Kraft Dinner as directed on package.
3. Combine cubed and shredded cheese in medium bowl, set aside.
4. Beat egg, milk and pepper with wire whisk until well blended.
5. Spoon half of the prepared Dinner into greased 2 quart casserole dish; cover with 1/2 the cheese mix. Repeat layers. Drizzle evenly with egg mixture.
6. Bake 15 minutes or until center is set and Dinner mixture is heated through.
Yields 12 servings (1 serving= 1/2 cup)
Friday, February 22, 2008
Roasted Asparagus with Balsamic Brown Butter
Is there anything better than butter? Yes there is!! Add some soy and balsamic vinegar and redefine butter!! This simple recipe produces an impressive side dish.
To make your asparagus super tender re-hydrate them in a cup of water. Snap off the ends of the asparagus (should easily break off where the end has dried out). Place asparagus in a coffee cup 1/2 filled with cold water. Let sit in cup atleast 20 minutes. We do this every time we cook asparagus and find the results worth the extra effort.
40 asparagus spears, trimmed (approx. 2 pounds)
cooking spray
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
2 tablespoons butter
2 teaspoons low-sodium soy sauce
1 teaspoon balsamic vinegar
cracked black pepper (optional)
grated lemon rind (optional)
1. Preheat oven to 400 degrees
2. Arrange asparagus in a single layer on a baking sheet; coat asparagus with cooking spray. (I use my pampered chef large rectangular stone pan and it cooks wonderfully!) Sprinkle with salt and pepper. Bake at 400 degrees for 12 minutes or until tender.
3. Melt butter in a small skillet over medium heat; cook 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat; stir in soy sauce and balsamic vinegar. Drizzle over asparagus, tossing well to coat. Garnish with cracked pepper and rind, if desired. Yield: 8 servings (serving size: 5 spears)
Source: Cooking Light Sept '07
Calories 45; Fat 3g; Protein 1.9g; Carb 3.9g; Fiber 1.7g; Chol 8mg; Iron 0.7mg; Sodium 134mg; Calc 18 mg
To make your asparagus super tender re-hydrate them in a cup of water. Snap off the ends of the asparagus (should easily break off where the end has dried out). Place asparagus in a coffee cup 1/2 filled with cold water. Let sit in cup atleast 20 minutes. We do this every time we cook asparagus and find the results worth the extra effort.
40 asparagus spears, trimmed (approx. 2 pounds)
cooking spray
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
2 tablespoons butter
2 teaspoons low-sodium soy sauce
1 teaspoon balsamic vinegar
cracked black pepper (optional)
grated lemon rind (optional)
1. Preheat oven to 400 degrees
2. Arrange asparagus in a single layer on a baking sheet; coat asparagus with cooking spray. (I use my pampered chef large rectangular stone pan and it cooks wonderfully!) Sprinkle with salt and pepper. Bake at 400 degrees for 12 minutes or until tender.
3. Melt butter in a small skillet over medium heat; cook 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat; stir in soy sauce and balsamic vinegar. Drizzle over asparagus, tossing well to coat. Garnish with cracked pepper and rind, if desired. Yield: 8 servings (serving size: 5 spears)
Source: Cooking Light Sept '07
Calories 45; Fat 3g; Protein 1.9g; Carb 3.9g; Fiber 1.7g; Chol 8mg; Iron 0.7mg; Sodium 134mg; Calc 18 mg
Couscous Pilaf
I made this dish without the slivered almonds and fresh lemon rind, only because I didn't have any, and it was fabulous!! Found this recipe in my most recent Cooking Light magazine, Jan/Feb 2008.
1 1/2 c. fat-free, less-sodium chicken broth
1 c. uncooked couscous
1/3 c. dried cherries
1/4 c. toasted slivered almonds
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon extra virgin olive oil
1/2 teaspoon grated fresh lemon rind
1/4 teaspoon salt
1/4 teaspoon pepper
Bring chicken broth to a boil in a medium sauce pan over medium-high heat. Add couscous to broth, cover and remove from heat. Let couscous stand for 5 minutes. Uncover and fluff with fork. Stir in cherries, almonds, parsley, olive oil, lemon rind, salt and pepper. Stir well.
Yields 4 servings
1 1/2 c. fat-free, less-sodium chicken broth
1 c. uncooked couscous
1/3 c. dried cherries
1/4 c. toasted slivered almonds
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon extra virgin olive oil
1/2 teaspoon grated fresh lemon rind
1/4 teaspoon salt
1/4 teaspoon pepper
Bring chicken broth to a boil in a medium sauce pan over medium-high heat. Add couscous to broth, cover and remove from heat. Let couscous stand for 5 minutes. Uncover and fluff with fork. Stir in cherries, almonds, parsley, olive oil, lemon rind, salt and pepper. Stir well.
Yields 4 servings
Monday, February 18, 2008
Broccoli and Mushroom Casserole
I have had this recipe for so long I can't recall where I found it! Unlike most of my recipes this one couldn't possibly have come from Cooking Light..look at all of those yummy fat laden ingredients!! My hubby loves blue cheese and I only like it "in" stuff, so this recipe has been a hit for the both of us. I recently served it at dinner for friends and they loved it too! This is for you Kerri and Jenn!!
1/2 c. mayo
1/2 c. plain yogurt
1 1/4 c. shredded sharp cheddar cheese (must use sharp)
1/3 c. blue cheese dressing (go ahead and splurge on the good stuff)
2 eggs, uncooked
1/2 teaspoon salt
1 1/2 teaspoon pepper
6 c. broccoli, peeled stems and head, chopped and *blanched in salt water
12 oz. sliced mushrooms, sauteed in 1 Tablespoon butter
1 pkg. chicken flavored Ramen noodle soup, broken up
*To blanch: steam broccoli until tender-crisp, not wilted. Remove from steamer and submerge into a medium bowl of ice cold water and approx. 2- tablespoons salt (mix salt and water while broccoli is steaming to allow time for the salt to dissolve). This process stops the cooking and keeps you from having very overcooked broccoli in the casserole.
Preheat oven 350 degrees.
1. Sautee the mushrooms in 1 Tablespoon of butter while broccoli is steaming. Careful not to overcook. Set aside.
2. In large bowl combine mayo, yogurt, cheddar, blue cheese, eggs, salt and pepper, and flavor packet from the noodles.
3. Add the blanched broccoli and sauteed mushrooms to the wet mixture. Add the noodles.
4. Place in an 8X8 dish coated with nonstick cooking spray. Cook covered 45 minutes in 350 degree oven. Remove cover and bake an additional 15 minutes to brown. Cool 10 minutes.
Yields 6-8 servings
1/2 c. mayo
1/2 c. plain yogurt
1 1/4 c. shredded sharp cheddar cheese (must use sharp)
1/3 c. blue cheese dressing (go ahead and splurge on the good stuff)
2 eggs, uncooked
1/2 teaspoon salt
1 1/2 teaspoon pepper
6 c. broccoli, peeled stems and head, chopped and *blanched in salt water
12 oz. sliced mushrooms, sauteed in 1 Tablespoon butter
1 pkg. chicken flavored Ramen noodle soup, broken up
*To blanch: steam broccoli until tender-crisp, not wilted. Remove from steamer and submerge into a medium bowl of ice cold water and approx. 2- tablespoons salt (mix salt and water while broccoli is steaming to allow time for the salt to dissolve). This process stops the cooking and keeps you from having very overcooked broccoli in the casserole.
Preheat oven 350 degrees.
1. Sautee the mushrooms in 1 Tablespoon of butter while broccoli is steaming. Careful not to overcook. Set aside.
2. In large bowl combine mayo, yogurt, cheddar, blue cheese, eggs, salt and pepper, and flavor packet from the noodles.
3. Add the blanched broccoli and sauteed mushrooms to the wet mixture. Add the noodles.
4. Place in an 8X8 dish coated with nonstick cooking spray. Cook covered 45 minutes in 350 degree oven. Remove cover and bake an additional 15 minutes to brown. Cool 10 minutes.
Yields 6-8 servings
Thursday, December 6, 2007
Peasant Stew
After posting the comfort food "Spinach and Black Bean Enchilada" I thought it only fair to post a more figure friendly dish. I know the name "Peasant Stew" isn't catchy but it is a wonderful dish for many reasons. Let me count the ways...
1)It is very tasty
2)It is made in a crock pot, need I say more?
3)It is great left over as most soups and stews are
4)Oh, it gets even better...for those of you on Weight Watchers...a serving is only 4 points, now that's incredible!!! Enjoy!!
Ingredients:
1 teaspoon ground cumin
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
6 chicken thighs (about 1 1/2 pounds), skinned
1 cup chopped onion
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
1 (4.5-ounce) can chopped green chiles, undrained
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1/4 cup minced fresh cilantro
1/4 cup reduced-fat sour cream
Preparation:
Combine cumin, salt, and pepper; sprinkle over chicken.
Place chicken in an electric slow cooker; stir in onion, tomatoes, and chiles. Cover with lid; cook on high-heat setting for 3 hours. Stir in beans. Cover; cook on high-heat setting 1 hour.
Place 1 chicken thigh in each of 6 soup bowls; ladle 1 1/4 cups stew into each bowl. Top each serving with 2 teaspoons cilantro and 2 teaspoons sour cream.
Yield: 6 servings
Place chicken in an electric slow cooker; stir in onion, tomatoes, and chiles. Cover with lid; cook on high-heat setting for 3 hours. Stir in beans. Cover; cook on high-heat setting 1 hour.
Place 1 chicken thigh in each of 6 soup bowls; ladle 1 1/4 cups stew into each bowl. Top each serving with 2 teaspoons cilantro and 2 teaspoons sour cream.
Yield: 6 servings
Nutritional Information
CALORIES 214(16% from fat); FAT 3.9g (sat 1.4g,mono 0.9g,poly 0.9g); PROTEIN 21.5g; CHOLESTEROL 61mg; CALCIUM 85mg; SODIUM 773mg; FIBER 6g; IRON 3mg; CARBOHYDRATE 23.7g
Cooking Light, AUGUST 2002
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