1 pound boneless, skinless chicken breast halves
2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
2 teaspoons olive oil
1 large heart of romaine, cut across into 1-inch-wide strips (about 8 cups)
4 stalks celery, thinly sliced (about 1 cup)
2 medium carrots, coarsely grated (about 1 cup)
2 scallions (green part only), thinly sliced
1/2 cup Blue Cheese Dressing (recipe follows)

Preheat the broiler. Put the chicken between two sheets of waxed paper and pound with a mallet or hammer to an even thickness of about 3/4 inch, then cut the chicken crosswise into 1/2-inch-thick strips. In a large bowl, combine the hot sauce and oil, add the chicken, and toss until it is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, 4 to 6 minutes total, turning once.

In a large bowl, combine the romaine, celery, carrots, and scallions and toss with the dressing. Divide the greens between 4 plates and top with the warm chicken. Serve with extra hot sauce on the side.

Makes 4 servings
Serving size: about 2 cups salad, 5 strips of chicken, and 2 tablespoons dressing

Per Serving:
Calories 255; Total fat 10g (Sat fat 3g, Mono fat 2.5g, Poly fat 1g); Protein 31g; Carb 10g; Fiber 4g; Cholesterol 75mg; Sodium 475mg

Blue Cheese Dressing

3 tablespoons plain nonfat Greek yogurt
1/4 cup low-fat buttermilk
2 tablespoons mayonnaise
1 tablespoon white wine vinegar
1/2 teaspoon sugar
1/3 cup crumbled blue cheese
Salt and freshly ground black pepper to taste

In a medium bowl, whisk the yogurt, buttermilk and the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until well combined. Stir in the blue cheese and season with salt and pepper.

Makes 3/4 cup
Serving size: 2 tablespoons

Per Serving:
Calories 71; Total fat 6g (Sat fat 2g, Mono fat 0.5g, Poly fat 0g); Protein 2.5g; Carb 2g; Fiber 0g; Cholesterol 8mg; Sodium 149mg

Copyright 2009 Ellie Krieger. All Rights Reserved.

For the meat:

¾ pound lean ground beef (90% lean or higher)

One 15.5-ounce can black beans, drained and rinsed

2 cloves garlic, minced
1/3 cup water
1 tablespoon chili powder
1/8 teaspoon cayenne pepper, plus more to taste
For the dressing:
4 medium tomatoes, chopped
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lime juice
½ teaspoon salt
¼ teaspoon freshly ground black pepper
For the salad:
2 hearts of romaine lettuce, chopped
½ cup grated cheddar cheese
2 ounces baked corn tortilla chips (about 32 chips)

To prepare the meat, heat a large skillet over medium-high heat. Add the beef and cook until no longer pink, stirring occasionally and breaking up the meat with the spoon. Add the beans and garlic and cook for 2 minutes more. Add the water, chili powder, and cayenne and stir until well combined and some, but not all, of the liquid has been absorbed. Remove from the heat and allow the mixture to cool slightly. The meat mixture may be made up to 3 days ahead and stored in an airtight container in the refrigerator.

To make the chunky tomato dressing, in a medium bowl, combine the tomatoes (with their juices), oil, lime juice, salt, and pepper. The dressing may be prepared up to 2 days ahead and stored in an airtight container in the refrigerator.
To serve, place 2 cups of lettuce on each plate or in lunch containers. Top each serving with 1 cup of the beef mixture, then sprinkle with 2 tablespoons of cheese. If making a salad to go, pack [3/4] cup of the chunky tomato dressing in a separate sealable container and put about 8 chips in a separate bag. Right before eating, pour a portion of the chunky tomato dressing on top of each salad, and crush the tortilla chips on top.

Makes 4 servings
Serving size: 2 cups lettuce, 1 cup beef mixture, 2 tablespoons cheese, [3/4] cup chunky tomato dressing, and about 8 crushed tortilla chips
Per Serving:

Calories 430; Total Fat 22 g (Sat Fat 8 g, Mono Fat 10 g, Poly Fat 2 g); Protein 29 g; Carb 36 g; Fiber 9 g; Cholesterol 70 mg; Sodium 770 mg

Copyright 2010 Ellie Krieger. All Rights Reserved.

1/4 cup sliced almonds

For the chicken:
1 tablespoon low-sodium soy sauce
1/2 teaspoon toasted sesame oil
1 pound skinless, boneless chicken breast halves

For the salad:
6 cups thinly shredded napa cabbage (about1/2 head)
2 cups thinly shredded red cabbage
1 large carrot, shredded (about 1 cup)
3 scallions (white and green parts), thinly sliced (about 1/2 cup)
One 8-ounce can sliced water chestnuts, drained
One 11-ounce can mandarin oranges packed in water or light syrup, drained

For the dressing:
1/3 cup rice vinegar
3 tablespoons low-sodium soy sauce
2 tablespoons canola oil
2 tablespoons firmly packed dark brown sugar
1 1/2 teaspoons chili sauce, such as sriracha
1 1/2 teaspoons toasted sesame oil
1 clove garlic, minced (about 1 teaspoon)
1 teaspoon peeled and minced fresh ginger

Preheat the oven to 350°F.

Toast the almonds in a small dry skillet over medium-high heat until fragrant, stirring frequently, 2 to 3 minutes; set aside.

To make the chicken, combine the soy sauce and sesame oil in a small bowl and brush over the chicken on both sides. Arrange in a baking dish and bake until the juices run clear in the center, 13 to 15 minutes. Remove from the oven, let cool completely, and cut across into 1/4-inch-thick slices.

In a large bowl, combine the salad ingredients and the sliced chicken.

In a small bowl, whisk together the dressing ingredients. Pour it over the salad and toss to combine. Divide among 4 plates and top each serving with the toasted almonds. This salad will keep in the refrigerator in an airtight container for 1 day. Add the almonds when you serve.

Makes 4 servings
Serving size: 2 1/2 cups salad and 1 tablespoon almonds

Per Serving:
Calories 415; Total fat 14g (Sat fat 1.5g, Mono fat 7.3g, Poly fat 4.2g); Protein 32g; Carb 41g; Fiber 9g; Cholesterol 66mg; Sodium 930mg

Copyright 2009 Ellie Krieger. All Rights Reserved.

 
1 1/2 cups vanilla nonfat yogurt
One 10-ounce package frozen unsweetened raspberries, thawed
1/3 cup confectioners’ sugar
1/ 4 cup well-chilled heavy cream
4 ladyfinger cookie.

Place the yogurt in a strainer lined with a paper towel and let it drain and thicken in the refrigerator for at least 4 hours and up to 1 day. Discard the liquid and set the thickened yogurt aside.

Process half the raspberries in a food processor until smooth. Transfer the puree to a fine mesh strainer and strain it into a large bowl, pressing the liquid out with a rubber spatula. Discard the seeds. Whisk in the confectioners’ sugar. Stir in the remaining raspberries.

In a chilled medium bowl, whip the cream with an electric mixer until soft peaks are formed. Gently fold in the yogurt. Fold in the raspberry mixture.

Spoon the fool into cocktail glasses and chill, covered with plastic wrap, for at least 1 hour and up to one day. Serve with ladyfinger cookies.

Makes 4 servings
Serving size: 1/2 cup

Per Serving:
Calories 240; Total fat 7g (Sat fat 4g, Mono fat 2g, Poly fat 0.4g); Protein 7g; Carb 40g; Fiber 1g; Cholesterol 62mg; Sodium 85mg

Excellent source of: vitamin C
Good source of: calcium, phosphorus, riboflavin, vitamin B12


Copyright 2008 Ellie Krieger All rights reserved

5 large Golden Delicious apples (about 2 pounds), peeled and thinly sliced
1 cup apple cider
3 tablespoons brown sugar
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
2 tablespoons unsalted butter
3 slices whole-wheat bread (1 ounce each; crusts included), or enough to make about 2¼ cups crumbs
3 tablespoons chopped walnuts
Preheat the oven to 350°F.

Combine the apples, apple cider, 1 tablespoon of the brown sugar, the vanilla, and ½ teaspoon of the cinnamon in a large saucepan over medium-high heat. Cook, stirring occasionally, until the apples are tender but still retain their shape, about 10 minutes. Stir in 1 tablespoon of the butter until melted, remove from the heat and transfer the apple mixture to a 9-inch pie plate or a ceramic dish.

Place the bread in the food processor and process until crumbs are formed, about 15 seconds. Melt the remaining 1 tablespoon butter in the microwave for 20 seconds. Toss the crumbs with remaining melted butter, walnuts, remaining 2 tablespoons of brown sugar, and remaining ½ teaspoon of cinnamon. Scatter the crumb mixture on top of the apples and bake for 30 minutes, until the topping is crisped and lightly browned.

Makes 6 servings
Serving size: 1 cup

Per Serving:
Calories 230; Total Fat 7 g (Sat Fat 3 g, Mono Fat 1.5 g, Poly Fat 2 g); Protein 3 g; Carb 42 g; Fiber 6 g; Cholesterol 10 mg; Sodium 75 mg

Excellent source of: Fiber, Manganese
Good source of: Vitamin C

Copyright 2009 Ellie Krieger All rights reserved

This delightfully different champagne-pink sauce has a tangy, sweet, and spicy balance that pairs perfectly with the rich salmon.

4 skinless salmon fillets (5 to 6 ounces each)
1/4 teaspoon salt, plus more to taste
2 ruby red grapefruits
2 teaspoons olive oil
1 tablespoon minced shallot
1 teaspoon peeled and grated fresh ginger
2 1/2 teaspoons honey
Pinch of cayenne pepper
2 teaspoons fresh lemon juice
2 tablespoons thinly sliced fresh basil

Preheat the oven to 350°F. Season the salmon with the salt, place in a baking dish, and roast until just cooked through, about 18 minutes.

While the salmon is cooking, prepare the sauce. Cut one of the grapefruits into sections by cutting off the top and bottom of the fruit, then standing it on one end and cutting down the skin to remove the woolly white pith and peel. Then, with a paring knife, remove each segment of fruit from its membrane and cut the segments in half. Set the segments aside. Juice the other grapefruit and set the juice aside.

In a medium skillet, heat the oil over medium heat. Add the shallot and cook, stirring, until softened, about 2 minutes. Add the ginger, grapefruit juice, honey, and cayenne and bring to simmer. Cook until the sauce is reduced by about half, about 10 minutes. Add the lemon juice and season with salt. Right before serving, toss the grapefruit pieces and basil into the sauce. Place the salmon onto a serving dish, spoon the sauce over it, and serve.

Makes 4 servings
Serving size: 1 salmon fillet and about 1/4 cup sauce

Per Serving:
Calories 345; Total fat 18g (Sat fat 3.5g, Mono fat 7.3g, Poly fat 6g); Protein 29g; Carb 16g; Fiber 1g; Cholesterol 85mg; Sodium 230mg

Excellent source of:
niacin, phosphorus, potassium, thiamin, selenium, vitamin A, vitamin B6, vitamin B12, vitamin C

Good source of:
folate, magnesium, riboflavin

Copyright 2009 Ellie Krieger, All Rights Reserved

This dish is like a relaxed casserole: succulent shrimp tucked into a rich tomato sauce fragrant with fresh dill, topped with feta cheese, and baked until bubbling. It’s a meal you’ll make over and over, first because you will love how it tastes and second because it is so easy to pull together. Serve this over cooked rice or orzo.

1 tablespoon olive oil
1 medium onion, diced (about 1 1/2 cups)
2 cloves garlic, minced (about 2 teaspoons)
Two 14.5-ounce cans no-salt-added diced tomatoes, with their juices
1/4 cup finely minced fresh flat-leaf parsley
1 tablespoon finely minced fresh dill
1 1/4 pounds medium shrimp, peeled and deveined
1/4 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
2/3 cup crumbled feta cheese (about 3 ounces)

Preheat the oven to 425°F.

Heat the oil in an ovenproof skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute more. Add the tomatoes and bring to a boil. Reduce the heat to medium-low and let simmer for about 5 minutes, until the tomato juices thicken. Remove from the heat.

Stir in the parsley, dill, and shrimp and season with salt and pepper. Sprinkle the feta over the top. Bake until the shrimp are cooked though and cheese melts, about 12 minutes.

Makes 4 servings
Serving size: 1 1/2 cups

Per Serving:
Calories 295; Total fat 10.5g (Sat fat 4g, Mono fat 4g, Poly fat 1g); Protein 34g; Carb 12g; Fiber 2g; Cholesterol 235mg; Sodium 645mg

Excellent source of: calcium, copper, iron, niacin, phosphorus, selenium, vitamin A, vitamin B12, vitamin C, vitamin D, vitamin K

Good source of: magnesium, potassium, riboflavin, vitamin B6, zinc

Copyright 2008 Ellie Krieger, All rights reserved

 2 tablespoons olive oil
1 large onion, diced
3 medium carrots, diced
2 clove of garlic, minced
2 cups ½ inch cubes, peeled butternut squash
¼ teaspoon ground allspice
¾ teaspoon salt, plus more to taste
pinch cayenne pepper, plus more to taste
4 sprigs fresh thyme
4 cups low-sodium chicken or vegetable broth
1 14.5 ounce can no-salt-added diced tomatoes
2 cups lightly packed kale (ribs removed coarsely chopped)
1 cup low-sodium canned chick peas

Heat the oil in a large soup pot over a medium-high heat. Add the onion and carrot and cook until they begin to soften, stirring occasionally, about 6 minutes. Add the garlic and cook for 1 minute more. Add the butternut squash, all spice, ¾ teaspoon of salt and cayenne and stir to combine. Add the thyme, broth, and tomatoes with their juice. Bring to a boil then reduce heat, cover and simmer for 10 minutes. Add the kale and the chickpeas, if using, and cook for 10 minutes more until the squash is tender and the kale has wilted. Pick out the thyme springs and discard before serving. Season with additional salt to taste.

Makes about 8 cups
Serves 4

Per serving:
Calories 260; Total fat 9g (Sat fat 1.5g, Mono fat 5.6g, Poly fat 1.2g); Protein 11g; Carb 37g; Fiber 7g; Cholesterol 0mg; Sodium 580mg

Excellent source of: protein, fiber, vitamin A, niacin, vitamin C, vitamin K, copper, potassium
Good source of: thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, manganese, molybdenum, phosphorus


Copyright 2009 Ellie Krieger All Rights reserved

1 English cucumber (about 12 ounces) seeded and cut into chunks
4 Roma tomatoes, seeded and cut into chunks
4 medium radishes, cut into chunks
2/3 cup crumbled feta cheese (4 ounces)
2 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano
Freshly ground black pepper
4 whole wheat pita pockets, (about 6 inches in diameter)
6 tablespoons Olive-Garlic Tapanade (recipe follows)
3 cups lightly packed baby spinach leaves

In a large bowl, combine the cucumber, tomatoes, radishes and feta. Add the olive oil, vinegar, oregano, and a few turns of pepper and toss to combine. Slice each pita open to form a pocket. Spread the inside of each pita with a heaping tablespoon of the tapanade then add ¾ cup of spinach and 1 cup of the Greek salad mix.

Makes 5 cups of salad mix
Serves 4

Per Serving:
Calories 420; Total Fat 22 g; (Sat Fat 6 g, Mono Fat 12.8 g, Poly Fat 2.6 g) ; Protein 12 g; Carb 46 g; Fiber 7 g; Cholesterol 20 mg; Sodium 970 mg

Excellent source of: Calcium, Fiber, Iron, Manganese, Phosphorus, Protein, Selenium, Thiamin, Vitamin A, Vitamin C, Vitamin K

Good source of: Copper, Folate, Magnesium, Molybdenum, Niacin, Pantothenic Acid, Potassium, Riboflavin, Vitamin B6



Olive-Garlic Tapanade

2 cloves garlic
1 cup pitted Kalamata olives
1 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil

Put the garlic cloves in the small bowl of a food processor and process until chopped. Add the olives, vinegar, and olive oil and process until spread-able but not completely smooth.

Makes ¾ cup
Serves 8

Per Serving:
Calories 90; Total Fat 9 g; (Sat Fat 1 g, Mono Fat 6.5 g, Poly Fat 1 g) ; Protein 0 g; Carb 2 g; Fiber 0 g; Cholesterol 0 mg; Sodium 320 mg

Copyright 2009 Ellie Krieger All rights reserved

Per serving:

Calories 80; Total fat 6g (Sat fat 2g, Mono fat 3.2g, Poly fat 0.4g); Protein 2g; Carb 5g; Fiber 1g; Cholesterol 10mg; Sodium 210mg

Excellent source of: vitamin A, vitamin C

Copyright 2010 Ellie Krieger All rights reserved

¼ cup olive oil
6 medium shallots, sliced into rings, (about 1 cup)
1 ½ pounds thin fresh string beans or haricot vert, trimmed
1 pound button mushrooms, sliced
6 large cloves of garlic, minced
1 tablespoon chopped fresh thyme
3 cups 1 % low-fat milk
3 tablespoons all purpose flour
1/3 cup plus 2 tablespoons freshly grated Parmesan cheese
½ cup finely chopped fresh flat-leaf parsley
¼ teaspoon ground nutmeg
¾ teaspoon salt
½ teaspoon freshly ground black pepper
Olive oil cooking spray

Preheat the oven to 375F. Heat the oil in a small skillet over a medium-high heat until very hot but not smoking. Add ¼ cup of the shallots and cook, stirring, until golden brown and crisp, about 2 minutes. Transfer with a slotted spoon to paper towels to drain. Repeat with the remaining shallots, cooking ¼ cup at a time. Once all the shallots are cooked, reserve the oil in the skillet.

Steam the green beans in a steamer basket set over pot of boiling water for 3 minutes, until they are bright green and are still crisp. Remove the steamer basket containing the cooked beans from the boiling water and set aside.

Heat 1 tablespoon of the reserved shallot oil in a large, deep non-stick skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, until the water they release has evaporated and they begin to brown, about 12 minutes. Add the garlic and thyme and cook, stirring, for 1 minute more. Transfer the mushroom mixture to a bowl.

Whisk together the milk and flour until dissolved and add to skillet. Whisking constantly, bring the mixture to a simmer then cook over a medium-low heat, whisking occasionally, until thickened, about 10 minutes. Remove the pan from heat and stir in 1/3 cup of the Parmesan, the parsley, green beans, mushroom mixture, nutmeg, salt and pepper

Coat a 2-quart baking dish with olive oil spray. Spoon the green bean mixture into prepared dish and sprinkle top with the crispy shallots and remaining 2 tablespoons parmesan. Bake until golden on top and bubbling, about 20 minutes.

Makes 8 servings
Serving size: 1 cup

Per Serving:
Calories 150; Total Fat 6 g; (Sat Fat 2 g, Mono Fat 3.08 g, Poly Fat .65 g) ; Protein 9 g; Carb 18 g; Fiber 3 g; Cholesterol 18 mg; Sodium 330 mg

Excellent source of: Calcium, Phosphorus, Riboflavin, Vitamin A, Vitamin C, Vitamin K

Good source of: Copper, Folate, Fiber, Iodine, Iron, Magnesium, Manganese, Molybdenum, Niacin, Pantothenic Acid, Potassium, Protein, Selenium, Thiamin, Vitamin B6, Vitamin D

Per serving:

Calories 80; Total fat 4.5g (Sat fat 0.5g, Mono fat 3.3g, Poly fat 0.5g); Protein 3g; Carb 11g; Fiber 4g; Cholesterol 0mg; Sodium 240mg

Good source of: fiber

Copyright 2010 Ellie Krieger, All rights reserved

2/3 cup low-fat buttermilk
4 cups corn flake cereal
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Olive oil cooking spray
2 tablespoons honey

Place the chicken in a bowl with the buttermilk and toss to coat. Marinate in the refrigerator for at least one hour and up to four hours.

Place the corn flakes in a food processor and process until crumbs are formed (You should have about 1 cup of crumbs). Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper and cayenne.

Preheat the oven to 350 degrees. Spray a baking sheet with olive oil spray.

Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard the remaining buttermilk. Brush each piece of chicken with honey, then dip in the corn flake crumbs, pressing hard so crumbs adhere to chicken. Spray a cookie sheet with olive oil spray and place coated chicken on sheet. Spray each piece lightly on top with olive oil spray. Bake until chicken is crisp and meat cooked through, 45-50 minutes.

Makes 4 servings
Serving size 1 piece

Per Serving:
Calories 330; Total Fat 10 g; (Sat Fat 3 g, Mono Fat 3.65 g, Poly Fat 2.27 g) ; Protein 27 g; Carb 35 g; Fiber 1 g; Cholesterol 85 mg; Sodium 600 mg

Excellent source of: Folate, Niacin, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin B12

Good source of: Phosphorus, Vitamin A, Vitamin C, Vitamin D, Zinc

Copyright 2011 Ellie Krieger All rights reserved

In a small bowl whisk together the orange juice, lime juice, oil, brown sugar, ancho chili pepper, salt and chili flakes.

Transfer the marinade to a sealable plastic bag, add the pork to the bag and marinate in the refrigerator for 1 hour, or up to 4 hours.

Thread the pork and mango chunks onto the skewers, alternating, beginning and ending with a piece of pork. Each skewer will have about 5 pieces of pork and 4 pieces of mango.

Preheat a nonstick grill pan or grill over a medium-high heat. Cook the skewers about 8 minutes, turning once, or until the meat is slightly blush in the center.

Makes 4 servings
Serving Size: 2 skewers

Per Serving:
Calories 290; Total Fat 11 g; (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 2.5 g) ; Protein 25 g; Carb 22 g; Fiber 2 g; Cholesterol 75 mg; Sodium 350 mg

Excellent source of: Protein, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin C, Folate, Calcium, , Phosphorus, Selenium

Good source of: Vitamin B12, Vitamin K, Pantothenic Acid, Magnesium, Potassium, Zinc

Copyright 2009 Ellie Krieger, All rights reserved

1 pound top-round London broil or flank steak, 1 to 1 1/2 inches thick
3 tablespoons fresh lime juice
3 tablespoons low-sodium soy sauce
3 tablespoons canola oil
2 tablespoons firmly packed dark brown sugar
1 clove garlic, minced (about 1 teaspoon)
1 1/2 teaspoons peeled and minced fresh ginger
1 1/4 teaspoons red curry paste or chili-garlic sauce
Cooking spray
1/2 head red-leaf lettuce, torn (about 5 cups lightly packed)
3 shallots, thinly sliced (about 1/2 cup)
1/2 cup coarsely chopped fresh cilantro leaves
1 cup fresh basil leaves, sliced into ribbons

Rinse the meat and pat dry and place in a sealable plastic bag or small glass dish. In a medium bowl, combine 1 tablespoon of the lime juice, the soy sauce, oil, brown sugar, garlic, ginger, and red curry paste. Pour half the mixture into the bag with the meat. Add the remaining 2 tablespoons lime juice to the bag. Seal tightly and marinate the meat in refrigerator at least 4 hours or overnight, turning occasionally. Reserve the rest of the mixture to dress the salad.

Coat your grill grate or a grill pan with cooking spray and preheat over medium-high heat until hot. Grill the steak until medium-rare, about 5 minutes per side, or to your desired degree of doneness Let it rest until room temperature for 5 minutes, then slice thinly against the grain.

Combine the lettuce, shallots (reserving a few slices for garnish), cilantro, basil, and beef in a large salad bowl,. Add the reserved dressing and toss to coat. Divide the salad among 4 plates and garnish with the sliced shallots.

Makes 4 servings
Serving size: 2 1/2 cups

Per Serving:

Calories 345; Total fat 18.5g (Sat fat 4.5g, Mono fat 9g, Poly fat 3g); Protein 33g; Carb 12g; Fiber 1g; Cholesterol 51mg; Sodium 440mg

Excellent source of: iron, niacin, phosphorus, protein, selenium, vitamin A, vitamin B6, vitamin B12

Good source of: folate, magnesium, manganese, potassium, riboflavin, thiamin, vitamin C, vitamin E

Copyright 2008 Ellie Krieger All rights reserved