SPINACH AND BACON STUFFED MUSHROOMS

34.5 Cals 3 Protein 3 Carbs 1.5 Fats
PREP TIME:
15 mins
COOK TIME:
30 mins
TOTAL TIME:
45 mins
YIELD:11 SERVINGS
COURSE:Appetizer
CUISINE:American
Spinach and Bacon Stuffed Mushrooms stuffed with sautéed baby spinach, chopped mushrooms, bacon, bread crumbs and Parmesan cheese – a lighter alternative to traditional stuffed mushrooms yet loaded with tons of flavor!
INGREDIENTS
14 oz 1 package fresh mushrooms, stems separated
2 garlic cloves, sliced thin
4 cups fresh baby spinach
4 slices center cut bacon
1 tsp olive oil
1/4 cup Italian seasoned bread crumbs, or GF
2 tbsp shredded Parmesan cheese
Smart Balance cooking spray
INSTRUCTIONS
Preheat the oven to 400°F. Lightly spray a foil lined baking pan or baking dish with cooking spray.
Remove stems from mushrooms and mince fine.
Heat a medium sized skillet. Rinse spinach and add to the skillet; cook until it wilts, about 2 minutes.
Remove from the pan, squeeze excess liquid and chop fine. Set aside.
Dry skillet, add bacon to the skillet and cook on low heat until bacon is cooked through. Set aside on a paper towel. Coarsely chop.
Clean skillet and add olive oil to the pan. Add garlic and saute until golden, about 2 minutes.
Add minced mushroom stems and saute until soft, about 2 minutes.
Remove from heat and combine mushroom stems with sauteed spinach, bacon, bread crumbs, and parmesan cheese.
Season mushroom caps with salt. Fill mushrooms with spinach mixture, rounding tops off.
Place on an oven safe dish and lightly spray the tops with oil.
Bake 20 minutes or until golden. Eat warm.
VIDEO
Serving: 1mushroom, Calories: 34.5kcal, Carbohydrates: 3g, Protein: 3g, Fat: 1.5g, Saturated Fat: 0.5g, Cholesterol: 2.5mg, Sodium: 58.5mg, Fiber: 1g, Sugar: 0.5gBlue Smart Points:1Green Smart Points:1Purple Smart Points:1Points +:1

Keto Crispy Pork Cutlets

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4 servings
Calories 406 kcal
Ingredients
4 pork loin chops (bone in or boneless)
1 tsp salt
1/2 tsp pepper
2 cups finely crushed pork rinds
1 tsp dried onion flakes
1/2 tsp onion powder
2 tsp fresh sage finely chopped
2 eggs
oil for frying (coconut, avocado or ghee)
Instructions

Season the pork chops on both sides with the salt and pepper. Mix together all of the dry ingredients in a large bowl. Beat the eggs well in a second bowl.

Dredge the pork chops through the egg and then firmly press the crumb mix over them. Set aside on a plate until all four are coated.

Heat approx. ½ an inch of oil in a large skillet.

Place the pork in the hot oil and cook for 7 minutes, turn and cook for another 5 minutes (cooking time will totally depend on the thickness of your pork). Pork is cooked when the internal temperature has reached 165° F.

Drain on absorbent paper and let rest for 10 minutes before slicing and serving. Store, covered, in the refrigerator for up to 3 days.

Recipe Notes

Nutrition Info does not include the oil used for frying.

Nutrition Facts
Keto Crispy Pork Cutlets
Amount Per Serving (1 pork chop)
Calories 406
Calories from Fat 207
% Daily Value*
Fat 23g
35%
Saturated Fat 4g
25%
Cholesterol 211mg
70%
Sodium 877mg
38%
Potassium 550mg
16%
Carbohydrates 1g
0%
Protein 31g
62%
Vitamin A 120IU
2%
Vitamin C 0.9mg
1%
Calcium 31mg
3%
Iron 1.2mg
7%
* Percent Daily Values are based on a 2000 calorie diet.

Creamy Pumpkin Quinoa

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6
Calories 139 kcal
Ingredients
1 cup dry quinoa rinsed
2 cups water
1/2 teaspoon salt
1 cup pumpkin puree
1 teaspoon cinnamon
1/2 teaspoon vanilla extract
1/4 cup Half & Half
1/2 teaspoon pumpkin pie spice
1/4 teaspoon ground nutmeg
1/2 teaspoon liquid vanilla stevia or 1-2 packets powdered
Instructions
In a pot add quinoa and water and bring to a boil.
Add salt once boiling and reduce to a simmer and cover.
Simmer for 12-15 minutes until all the water is absorbed.
Fluff with a fork then mix in the rest of the ingredients, except stevia.
Start with 1/2 teaspoon of stevia or 1 packet, taste and increase if needed.
Enjoy warm, refrigerate left overs.
Nutrition Facts
Creamy Pumpkin Quinoa
Amount Per Serving (3 g)
Calories 139
Calories from Fat 30
% Daily Value*
Fat 3.3g
5%
Saturated Fat 0.7g
4%
Cholesterol 4mg
1%
Sodium 203mg
9%
Carbohydrates 23.4g
8%
Fiber 3.7g
15%
Sugar 2g
2%
Protein 4.3g
9%
* Percent Daily Values are based on a 2000 calorie diet.

CANNED TUNA CEVICHE

153 Cals 15 Protein 8.5 Carbs 8 Fats
PREP TIME:
25 mins
COOK TIME:
0 mins
TOTAL TIME:
25 mins
YIELD:2 SERVINGS
COURSE:Lunch, Salad
CUISINE:American
Transform ordinary canned tuna into a zesty, flavorful lunch with a Latin flair by adding fresh lime juice, cilantro, jalapeño, tomato and avocado in this easy tuna ceviche – so good!
INGREDIENTS
2 tbsp minced red onion
1 to 1 1/2 limes
kosher salt and freshly ground black pepper, as needed
1 tsp olive oil
1 7 oz can chunk white albacore tuna packed in water (5.1 oz drained)
1 medium seeded plum tomato, finely diced
2  tbsp chopped cilantro
1 jalapeño, minced (keep seeds for spicy) or you can use pickled
3 drops Tabasco sauce, optional
2 oz sliced avocado, 1/2 medium haas
INSTRUCTIONS
In a medium bowl, combine the red onion, pinch of kosher salt, juice of 1 lime and olive oil.
Mix in the chopped cilantro, jalapeño, drained tuna, tomato, and Tabasco, if using.
Taste for salt and lime juice, adjust as needed (I used 1 1/2 limes).
Cover and marinate in the refrigerator at least 20 minutes to let the flavors blend.
To serve, top with fresh sliced avocado and serve.
VIDEO
Serving: 3/4 cup tuna, 1 oz avocado , Calories: 153kcal, Carbohydrates: 8.5g, Protein: 15g, Fat: 8g, Saturated Fat: 1.5g, Cholesterol: 26mg, Sodium: 187mg, Fiber: 3g, Sugar: 1gBlue Smart Points:3Green Smart Points:3Purple Smart Points:3Points +:4

ASIAN CABBAGE MANGO SLAW

63 Cals 1 Protein 10 Carbs 2.5 Fats
PREP TIME:
30 mins
TOTAL TIME:
30 mins
YIELD:6 SERVINGS
COURSE:Side Dish
CUISINE:Chinese, Japanese
Light, fresh and crisp slaw made with shredded cabbage, carrots, lime juice, rice vinegar and a slightly under-ripe mango topped with sesame seeds. A perfect side to fish, pork and even burgers.
INGREDIENTS
2 cups shredded cabbage
1/2 cup shredded carrots
1 mango, not fully ripe
3 medium scallions, chopped
3 tbsp rice vinegar
1/2 lime, juiced
1 tbsp low sodium soy sauce, or tamari for gluten free
1 tbsp sesame oil
1 tsp black and white sesame seeds
INSTRUCTIONS
Julienne the mango (cut into strips).
Combine with the cabbage, carrots, scallions and toss together in a large bowl.
Prepare the dressing by whisking together the rice vinegar, soy sauce, and lime juice; slowly whisk in the oil.
Pour the dressing over the cabbage mixture and toss to coat.
Let it sit at least 15-20 minutes to let the dressing soak in.
Serve sprinkled with sesame seeds.
Serving: 1/2 cup, Calories: 63kcal, Carbohydrates: 10g, Protein: 1g, Fat: 2.5g, Sodium: 115mg, Fiber: 2g, Sugar: 6.5gBlue Smart Points:1Green Smart Points:1Purple Smart Points:1Points +:2

Creating Hot Cross Buns With Homemade Marmalade

Creating Hot Cross Buns With Homemade Marmalade

Materials

Ingredients

Materials:

– 2 baking trays lined with baking paper
– 1 giant mixing bowl
– 1 wood spoon
– 1 rolling pin
– 1 pastry brush
– 1 sharp knife

Ingredients:

For the hot cross buns:

– 500g robust white flour, plus further for dusting
– 75g caster sugar
– 10g salt
– 1 tsp floor cinnamon
– half tsp ground mixed spice
– 1/4 tsp ground nutmeg
– 75g unsalted butter, softened
– 75ml milk
– 150ml water
– 1 massive egg, overwhelmed
– 1 tbsp mixed peel
– 1 tbsp raisins

For the homemade marmalade:

– 500g oranges
– 500g lemons
– 1 kg sugar
– 1 litre water

For the glaze:

– four tbsp apricot jam
– 1 tbsp water

For the crosses:

– 100g plain flour
– 1 tbsp water

Equipment

– Flour: Strong bread flour is best for decent cross buns, because it gives them a good construction and rise.
– Sugar: Caster sugar is greatest for hot cross buns, because it dissolves simply and provides them a nice sweetness.
– Salt: Salt helps to steadiness the sweetness of the buns and gives them a bit of flavour.
– Mixed spice: Mixed spice is a mix of spices that’s historically utilized in hot cross buns. It biasanya consists of cinnamon, nutmeg, ginger, and cloves.
– Yeast: Yeast is what makes the buns rise. Make sure to make use of lively yeast and verify the expiration date earlier than using.
– Milk: Milk helps to make the buns moist and tender.
– Butter: Butter provides richness and flavour to the buns.
– Eggs: Eggs help to bind the components together and provides the buns a golden color.
– Cinnamon: Cinnamon is a warming spice that provides a nice flavour to the buns.
– Raisins: Raisins are a traditional ingredient in hot cross buns. They add a bit of sweetness and texture.
– Marmalade: Marmalade is used to make the new cross buns that are shaped like a cross.

Preparation

Making the Dough

Preparation:

Begin by measuring and gathering all necessary ingredients to make sure smooth preparation. Mix the dried fruit, citrus zest, and hot water in a big bowl and let stand to plump for a minimum of half-hour or as much as in a single day.

Making the Dough:

In a separate bowl, combine the flour, sugar, yeast, and salt. In another bowl, whisk together the milk, heat water, and melted butter. Gradually add the moist components to the dry components, mixing until a sticky dough varieties. Transfer the dough to a lightly floured surface.

Rising the Dough

Preparation:

To make the hot cross buns, you will want the next components:

– 500g sturdy white bread flour, plus extra for dusting

– 7g fast-action dried yeast

– 1 tsp salt

– 300ml heat milk

– 50g caster sugar

– 50g unsalted butter, softened

– 1 giant egg, beaten

– 100g mixed peel

– 50g sultanas

Rising the Dough:

Once you might have made the dough, you will want to let it rise correctly before baking. This will help the buns to become light and fluffy.

To rise the dough, place it in a lightly greased bowl and canopy it with cling movie. Leave it in a heat place for 1-2 hours, or till the dough has doubled in measurement.

Shaping the Dough

Preparation:

1). Mix the flour, sugar, salt, and yeast in a large mixing bowl.

2). Add the lukewarm milk and water and stir till the dough comes collectively.

3). Turn the dough out onto a floured work surface and knead for 5-7 minutes until it’s clean and elastic.

4). Place the dough in a frivolously oiled bowl, cowl with plastic wrap, and let rise in a heat place for 1 hour, or till doubled in measurement.

Shaping the Dough:

1). Punch down the dough and divide it into 12 equal items.

2). Shape every bit right into a smooth ball and place them on a greased baking sheet.

3). Cover the baking sheet with plastic wrap and let the dough rise in a warm place for half-hour, or till almost doubled in dimension.

4). Preheat the oven to 375 levels Fahrenheit (190 levels Celsius).

Baking the Dough

1. Preparation:

• Mix together 500g/1lb 2oz robust white bread flour, 75g/2.6oz caster sugar and 1.5 tsp floor blended spice in a large bowl. Make a nicely within the centre.
• Warm 90ml/3fl oz milk till lukewarm, then stir in 1 tbsp active dried yeast till dissolved.
• Pour the yeast mixture, 150ml/5fl oz water and a pinch of salt into the nicely in the flour and blend to kind a delicate dough.
• Knead for 5 minutes or till dough is clean and elastic. Place in a flippantly oiled bowl, cowl with cling movie and leave in a warm place for 1 hour or till doubled in dimension.
• While the dough is proving, make the do-it-yourself marmalade. Peel and finely slice 1 orange and 1 lemon. Remove any pips and roughly chop 1 knob of stem ginger, then toss the fruit and ginger together in a small bowl.
• Place the fruit and ginger into a small heavy-based saucepan with a splash of water and 200g/7oz light muscovado sugar. Simmer for 20-30 mins or until the fruit is soft and pulpy and the mixture has reached a spoon-coating consistency.
• Leave the marmalade to chill.

2. Baking the Dough:

• Once the dough has doubled in dimension, knock back and divide into 12 equal items. Roll into balls and place on two baking sheets lined with baking paper. Cover with cling movie and depart to show for 30 mins or until doubled in measurement.
• Preheat the oven to 220C/425F/Gas 7. Using a sharp knife, make a deep cross on prime of every bun.
• Reduce the oven temperature to 180C/350F/Gas four and bake the buns for 20-25 mins or until golden brown and cooked by way of.
• Remove the buns from the oven and brush immediately with the cooled do-it-yourself marmalade.
• Serve the buns warm or chilly.

Creating the Marmalade

Ingredients

Creating the Marmalade

Ingredients:

– 1 half of pounds oranges

– 1 1/2 pounds lemons

– 6 cups water

– three pounds sugar

Instructions

To create the marmalade, you will need:

– 1kg Seville oranges

– 1.5kg sugar

– 1.5 litres water

– 1 lemon

Instructions:

1. Wash the oranges and minimize them in half.

2. Scoop out the flesh and place it in a large bowl.

3. Remove the pith and pips from the orange peel and finely slice it.

4. Add the sliced peel to the bowl with the orange flesh.

5. Add the sugar and water to the bowl and stir well.

6. Cover the bowl and depart it in a cool place for twenty-four hours.

7. After 24 hours, pour the combination into a big saucepan and produce it to a boil.

8. Reduce the warmth and simmer for 1-2 hours, or till the marmalade has thickened.

9. Stir within the lemon juice and remove the pan from the warmth.

10. Pour the marmalade into sterilized jars and seal them.

Assembling the Hot Cross Buns

Glazing the Buns

Assembling the Hot Cross Buns:

1. Line a baking sheet with parchment paper.
2. Place the dough balls on the prepared baking sheet, spacing them evenly aside.
three. Roll out the remaining dough on a lightly floured surface into a protracted, thin rope.
4. Cut the rope into 12 equal items.
5. Press the dough pieces onto the tops of the dough balls to kind crosses.
6. Cover the buns loosely with plastic wrap and let rise for another 30-45 minutes, or until they have doubled in measurement.

Glazing the Buns:

1. In a small bowl, whisk together the honey and milk.
2. Brush the tops of the buns with the honey-milk glaze.
three. Bake for 15-20 minutes, or till the buns are golden brown and cooked by way of.

Finishing the Buns

Preheat the buns oven to 200 F (100 C), gasoline 6. Place the kneaded dough in a flippantly oiled massive bowl; cowl loosely with plastic wrap and place in a warm, draft-free place to rise for about 2 to 2 1/2 hours, or until the dough has doubled in measurement. Keep an eye fixed on it, and when it’s almost doubled, prepare the recent cross buns crosses. Toss the plain flour, chilly water and oil together to make a paste; it should be of a spreading consistency. Transfer to a piping bag fitted with a small plain nozzle.

When the dough has risen, flip it out onto a lightly floured work surface and punch all the means down to release the air bubbles. Divide the dough into 12 items, form every bit into a ball, and place them on a large baking sheet lined with baking paper, spacing them well aside. Cover loosely with plastic wrap and put aside in a heat, draft-free place to rise for about 30 minutes, or until the balls have virtually doubled in dimension.

Pipe the white crosses on the buns. Preheat the oven to 425 F (220 C), gasoline 7.

Bake within the preheated oven for 15 to 20 minutes, or until golden brown and hollow-sounding when tapped. Transfer to a wire rack to chill.

While the buns are cooling, make the hot cross buns glaze. Combine the orange juice, sugar, and water in a small saucepan, deliver to a boil, and then cut back heat and simmer for five minutes, or until the combination has thickened slightly. Brush the glaze over the nice and cozy buns.

Your Hot Cross Bun cross buns with selfmade marmalade are now able to get pleasure from.

GREEK SALAD SANDWICH

291 Cals 8.4 Protein 46 Carbs 8 Fats
PREP TIME:
15 mins
TOTAL TIME:
15 mins
YIELD:4 SERVINGS
COURSE:Lunch
CUISINE:Mediterranean
If you love a Greek Salad, then you”ll love this sandwich. Crisp Romaine lettuce, tomatoes, cucumbers, kalamata olives, feta cheese and red onion on ciabatta bread with a touch of oil and red wine vinegar.
INGREDIENTS
2 tbsp red wine vinegar
4 tsp extra virgin olive oil
5 tbsp Kalamata olives, minced
4 thin slices red onion
coarse salt and fresh ground pepper, to taste
4 tbsp crumbled feta
12 oz ciabatta bread, cut into 4 pieces
8 Romaine lettuce leaves
1/2 medium cucumber, thinly sliced
1 medium tomato, thinly sliced
INSTRUCTIONS
In a small bowl whisk red wine vinegar, and olive oil, season with salt and pepper.
Add chopped olives and red onions set aside.
I like to add the onions to the vinegar, this mellows out the sharpness of the onion, but completely optional.
Spread the olive mixture on 4 slices bread.
Top with lettuce, cucumber, tomatoes, and red onion; season with salt and pepper.
Top with feta, close and cut sandwich in half.
Serving: 1sandwich, Calories: 291kcal, Carbohydrates: 46g, Protein: 8.4g, Fat: 8g, Saturated Fat: 2g, Cholesterol: 8.3mg, Sodium: 697mg, Fiber: 1.5g, Sugar: 0.5gBlue Smart Points:9Green Smart Points:9Purple Smart Points:9Points +:8

Low Carb Cloud Bread Cheddar Waffles

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 8 waffles
Calories 153 kcal
Ingredients
6 eggs
1/2 cup sour cream
1/2 cup whey protein powder
1 tsp baking powder
1/2 tsp salt
1 cup cheddar cheese shredded
Optional toppings: crispy bacon or pancetta egg, chopped fresh chives
Instructions
Whisk together or use stand mixer to blend all ingredients together until well combined.
My Belgian waffle iron has a scooper it came with and is about 1/2 cup. Just make sure to cover the waffle iron with batter, use a spoon to fill batter all over if needed.
Follow your manufacturer”s instructions for cooking waffles.
Remove once browned and enjoy!
Top with crispy bacon or pancetta, an egg and some fresh chives!
This recipe makes 4 large Belgian Waffles. Each waffle has 4 wedges. The serving is for half of the whole waffle or 2 wedges out of 4.
Recipe Notes

My previous cloud bread recipes all whip the egg whites and fold them into the remaining batter. With this recipe it is not necessary to do so. The batter will be very thin, but don’t worry! It works perfectly and plumps up once on the heat in the waffle iron. Saves time and uses less equipment so less cleaning too!
You can make these sweet by eliminating the cheddar and adding about 1/4 cup of your favorite sugar free sweetener.
I used plain whey protein powder.
Make Ahead Storage: Once cooked and cooled completely store in a  ziploc gallon bag in the fridge or an airtight container. Reheat in toaster oven for best results.
Nutrition Facts
Low Carb Cloud Bread Cheddar Waffles
Amount Per Serving (0.5 whole waffle)
Calories 153
Calories from Fat 90
% Daily Value*
Fat 10g
15%
Saturated Fat 5g
31%
Cholesterol 145mg
48%
Sodium 320mg
14%
Potassium 142mg
4%
Carbohydrates 1g
0%
Protein 12g
24%
Vitamin A 410IU
8%
Vitamin C 0.2mg
0%
Calcium 169mg
17%
Iron 0.8mg
4%
* Percent Daily Values are based on a 2000 calorie diet.

Low Carb Candied Bacon Pecan Pie Bars

Servings 16
Calories 325 kcal
Ingredients
Candied Bacon
6 oz uncured bacon nitrate free
3 tbsp Sukrin fiber syrup
1 tsp cinnamon
black pepper optional
Shortbread Crust
8 tbsp butter
2 cups almond flour
1 tsp vanilla extract
1/2 tsp vanilla liquid stevia
1/2 tsp salt
Topping
8 tbsp butter
3/4 cup Sukrin Gold or another sugar free substitute
1/4 cup Sukrin fiber syrup
1 tsp maple extract
1 tsp pumpkin pie spice
1/4 cup heavy cream
2 cups pecans coarsely chopped
Instructions

Preheat the oven to 375 degrees F.

Place bacon on a foil lined baking sheet and spread half of on Sukrin syrup on the bacon strips.

Sprinkle on cinnamon and pepper if desired.

Bake for 10 minutes then flip bacon over and spread on the rest of the syrup, cinnamon and optional pepper. Bake additional 5 minutes or until crisp. Set aside to cool then chop.

Reduce oven to 350 degrees F.

Prepare ingredients for the shortbread crust in the food processor and pulse until fine crumbs.

Press evenly into an 8 by 8 baking dish. Bake 10 minutes and set aside.

Prepare the topping by adding all the ingredients except the pecans to a small sauce pan over medium heat on the stove.

Bring to a boil and continue to stir  for 1 minute. Turn off the heat and add in the pecans and bacon. Spread this mixture over the crust.

Bake 20 minutes or until the edges are bubbling and the top is browned.

When cool, cut into servings and enjoy!

Recipe Notes

Net Carbs: 3g

Nutrition Facts
Low Carb Candied Bacon Pecan Pie Bars
Amount Per Serving (1 bar)
Calories 325
Calories from Fat 288
% Daily Value*
Fat 32g
49%
Saturated Fat 10g
63%
Cholesterol 42mg
14%
Sodium 245mg
11%
Potassium 74mg
2%
Carbohydrates 5g
2%
Fiber 2g
8%
Sugar 1g
1%
Protein 5g
10%
Vitamin A 420IU
8%
Vitamin C 0.2mg
0%
Calcium 46mg
5%
Iron 0.9mg
5%
* Percent Daily Values are based on a 2000 calorie diet.

Smoked Salmon Stacks

This recipe comes from the new cookbook by Mellissa Sevigny, “Keto for Life” and is posted with permission.

Prep Time 10 minutes
Servings 4 people
Calories 164 kcal
Ingredients
Smoked Salmon Stacks
8 ounces cold-smoked salmon lox style
1 cup cucumbers diced
1 tbsp red onion minced
1 tsp granulated erythritol
1 tsp white vinegar
1 avocado ripe, halved, pitted
8 cups spring greens
dressing of choice
Instructions

Chop the salmon into 1/2 inch pieces.

Combine the cucumbers, onion, sweetener and vinegar in a small bowl.

Remove the flesh from the avocados and chop into 1/2 inch pieces.

Assemble the stacks: Spread out 2 cups of spring greens on a salad plate. Pack one quarter of the chopped salmon into a 4 inch ramekin or dish. Top the salmon with one quarter of the cucumber onion mixture, then one quarter of the chopped avocados. Press the stack down gently to compact the layers but do not mash them out of shape. Carefully turn the ramekin over on the salad greens to unmold the stack.

Repeat Step 4 until you have four complete stacks. Drizzle 2 tbsp of dressing over each stack and serve.

Alternate Method than Stacking: If you don”t have a ramekin or don’t want to bother with stacking the ingredients, you can spread the greens on a large platter and then scatter the toppings over them and serve the dressing on the side.

Recipe Notes

Nutrition Info is for the smoked salmon stacks only. Dressing is your choice and would need to be counted in as well. You can choose just lemon juice over the top if desired.

Nutrition Facts
Smoked Salmon Stacks
Amount Per Serving (1 stack)
Calories 164
Calories from Fat 81
% Daily Value*
Fat 9g
14%
Saturated Fat 1g
6%
Cholesterol 13mg
4%
Sodium 469mg
20%
Potassium 525mg
15%
Carbohydrates 7g
2%
Fiber 3g
13%
Protein 12g
24%
Vitamin A 1055IU
21%
Vitamin C 24.7mg
30%
Calcium 27mg
3%
Iron 1.3mg
7%
* Percent Daily Values are based on a 2000 calorie diet.