Healthy Recipe: Shiitake mushroom & veggie stir-fry

Serves 4
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients
2 T Asian (toasted) sesame oil
1 1/2 C (1/2 lb) shiitake mushrooms, stems removed and sliced
1 red or yellow bell pepper, cored and thinly sliced
1 t minced fresh ginger
1 clove garlic, minced
1/4 t red pepper flakes
2 carrots grated
1 c bean sprouts
1 1/2 c (1/2 lb) sugar snap peas, trimmed
4 scallions, thinly sliced
1 t cornstarch
1 1/2 t reduced-sodium soy sauce
1 c low-sodium chicken broth
1 c brown or wild rice, prepared according to package directions

Directions

• In a large skillet or wok, heat sesame oil over medium-high heat. Add shiitake mushrooms, bell pepper slices, ginger, garlic, and red pepper flakes, stirring constantly so they don't burn. If they start to burn or brown, pour a little vegetable both into skillet. Continue to cook for about 5 minutes.
• Add the carrots, snap peas, bean sprouts, and scallions to the skillet. Stir-fry about 2 minutes. In a small bowl, stir cornstarch into soy sauce, then add the mixture to the pan.
• Pour in the vegetable broth cook for aout 2 minutes until the mixture comes to a boil and starts to thicken. Serve over rice.

Note: the calorie count for this recipe is based on a serving of 3/4 c veggies and 3/4 c rice, and, quite frankly, I'm a little irked at Shape Magazine. Flip a ahead five pages and you can read a great article about grains and healthy carbs and Shape correctly notes that 1/3 c of grains counts as a serving size. Do yourself a favor when serving this dish, use the standard 1/3 c serving of rice, and load up on extra veggies. To pack in more protein, chop up a block of pre-seasoned, baked tofu and add it to the first step. Have 1/2 or one whole block per serving. One block adds less than 100 calories and about 16 grams of protein.

Nutritional Information
based on 3/4 c veggies, 3/4 c rice
338 kcal
10g fat
1g saturated fat
54 g carbs
11 g protein
6 g fiber
97 g calcium
3 mg iron

Healthy Recipe: Vietnamese Chicken Skewers

Serve these as appetizers or on top of a bed of stir fried veggies as a main course.


Ingredients:
2 cloves garlic, minced
1 small red onion, minced
1 stalk lemongrass, inner leaves only, minced
1 tablespoon fresh ginger, peeled and minced
2 jalapeno peppers, split, seeds removed
1 cup fish sauce
1 tablespoon cilantro, chopped
2 tablespoons sugar
juice of 1 lime
2 boneless skinless chicken breasts, cut into 1" cubes
wooden skewers, soaked in cold water for 30 minutes

Directions:

Combine the garlic, onion, lemongrass, ginger, peppers, cilantro, fish sauce, sugar, and lime in a saucepan. Slowly bring to a boil over medium heat, then take off the stove and cool. Toss the chicken into the marinate for 1-2 hours. Skewer the chicken cubes and grill them for 3-4 minutes a side until they're firm and lightly charred. Makes 4 servings.

Nutritional Information, per serving: 112 Calories 16 grams protein 11 grams carbohydrates 1 gram fat <1>

Healthy Recipe: Grilled Tuna Steaks with Pineapple-Chili Relish

Serves 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients
1/4 cup plus 3/4 teaspoon white wine vinegar
1 tablespoon plus 2 teaspoons olive oil
1 tablespoon minced garlic, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 6 ounce yellow fin tuna steaks, about 3/4 inch thick
1/4 cup chopped scallions
1 tablespoon chopped red chili with seeds (or less, to taste)
3 cups fresh diced pineapple (or 2 cups crushed pineapple canned in juice, drained)
3/4 teaspoon sugar

Preheat grill or broiler. In a large baking dish, combine 1/4 cup vinegar, 1 tablespoon oil, half the garlic, salt and pepper. Cover the tuna steaks with the mixture until well coated on each side. Set aside.
In a large stainless steel or nonstick skillet, heat remaining 2 teaspoons oil over medium heat. Saute scallions, chilies, and remaining garlic for 30 seconds. Add pineapple and stir for about 1-2 minutes, or until pineapple is thoroughly warmed through. Remove from heat, and stir in sugar and remaining vinegar. Set aside.
Place tuna steaks on preheated grill or broiler pan. Cook 4 inches from heat for 2-4 minutes on each side or until desired doneness. Top with relish and serve.

Nutritional Information, per serving (1 steak with 1/2 cup relish)
307 kcal
7 grams fat
18 grams carbohydrates
40 grams protein
2 grams iron
66 grams calcium

Healthy Recipe: Spicy Garlic Shrimp

Shrimp are a great source of protein, and they're easy to cook! Serve with steamed veggies for a light, flavorful meal.


Ingredients:
1/4 cup olive oil
1 Tablespoon red-pepper flakes
4 cloves garlic, thinly sliced
16 oz. shrimp, peeled and deveined
salt and pepper to taste
1 Tablespoon chopped parsley

Directions:

In a small saute pan, heat the oil over medium heat until it starts to simmer, just below smoking temperature; add the pepper flakes, and then the garlic. As you are stirring garlic so it will turn golden brown (but don't let the garlic burn or it will become bitter), season the shrimp with salt and pepper, then place the shrimp in the pan with the garlic, swirling the pan gently. Saute over medium-high heat for 1 minute, then stir in the parsley. Saute for another minute, remove from the heat and serve. Makes 4 servings.

Per serving:
249 calories
23 grams protein
3 grams carbohydrates
16 grams fat
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Honey-Glazed Pork Tenderloin and Carrots

Serve this delicious low calorie dish with a large green salad with light dressing for a quick and easy dinner!

Prep time: 8 min.
Cook time: 16 min.
Servings: 4

Carrots:
3/4 pound baby carrots
1/4 cup water

Glaze:
1/4 cup honey
3 T apple juice or apple cider
2 t Dijon mustard
1 t soy sauce

Pork:
1 (1 1/4 lb) pork tenderloin, trimmed
1/4 t salt
1/4 t pepper
1 T butter
2 T minced fresh chives (optional)

1. Place the carrots and water into a medium saucepan and bring them to a boil over high heat; reduce heat to simmer. Stir, cover, and let carrots simmer until tender.

2. Meanwhile, prepare glaze by mixing all glaze ingredients together in a small bowl and set aside. When carrots are done, remove from heat, drain and set aside.

3. Cut tenderloin crosswise into 12 equally sized slices, and season with salt and pepper. Melt butter in an extra-large nonstick skillet over medium-high heat. Add pork and cook 2-3 minutes or until nicely browned on the bottom side. Using tongs, flip the pork and cook another 3-4 minutes or until almost cooked through.

4. Add carrots to pan with pork. Stir glaze again, and add it to the pan. Bring mixture to a simmer, and cook until pork is done, about 1-2 minutes. Stir to coat pork and carrots with glaze. Divide pork and carrots among four plates. Pour any remaining glaze over pork and garnish with chives if desired.

Nutritional Information
Calories: 293
Fat: 8g
Cholesterol: 86g
Protein: 29 g
Carbohydrates: 26g
Fiber: 2g
Iron: 2g
Calcium: 2g

Get Cultured

How to Choose the Best Yogurt
You want to eat healthier, so the next time you swing by the dairy case, you reach for the yogurt. Healthy, right? Perhaps...

There are so many yogurt products out there, and many of them are absent of all the redemptive qualities that make us seek it out in the first place. Here's a list of guidelines to help you choose a tasty yogurt that gives you all the health benefits you're craving.

When choosing yogurt, look for Low-Fat or Fat-Free Yogurt that contains (per 6-ounce serving):
1. Has the official "LIVE AND ACTIVE CULTURES" Seal. 2. No more than 180 calories. 3. No more than 1.5 grams of saturated fat. Saturated fat's daily limit of 20 grams is easy to reach, so avoid it here.
4. No more than 30 grams of sugar. Naturally occuring lactose accounts for about 12 grams; more means excess sweeteners.
5. At least 20% of your daily calcium. This nutrient can be watered down by added sugars and filler ingredients.
6. 300 mg of potassium. Okay, so this tip is a little picky, but if you can find it, go for it!

Remember:
"Plain" doesn't have to be... Layer low-fat Greek yogurt with blueberries, a thin drizzle of honey, and a sprinkle of granola. Mmmmm.

If it says "creme" or "custard" on it, nutritionally, it's probably one step away from ice cream.

Recipe of the Week: Lemon Herb Chicken

Lemon Herb Chicken

Serves 4

Ingredients
2 tablespoons, plus 4 teaspoons olive oil
2 large chicken breasts
juice and zest from one lemon
1/3 cup each fresh parsley, mint, and basil
1/3 cup white wine

Directions

• Heat 2 tablespooons olive oil in an ovenproof skillet on high heat. Place the chicken in the skillet and sear for 2 mintues per side.
• While the chicken cooks, put the remaining oil, along with lemon juice, zest, and herbs into a blender or food processor and pulse until well mixed.
• Place the skillet witht he chicken in a 400 degree oven to roast for 8 minutes.
• Remove the skillet from the oven and place the chicken on a plate.
• Pour the wine into the skillet, scraping up any brown bits from the bottom of the pan.
• Add the herb sauce to the skillet and cook on the stove for 1 minute, stirring frequently. Season with salt and pepper.
• Pour the sauce over the chicken and serve.

Serves 4
Per serving:
199 kcal
28 g protein
24 g fat

Healthy Recipe: Texas Caviar

The first time I tried a variation of this popular bean dish, I was in Austin, TX. I was surprised by how simple and tasty it was. It is a great as a side dish or snack. Fat free, high fiber, and packed with vitamins--you can't go wrong. You can omit or add vegetables for tasty variations.

Ingredients:
1 can black eyed peas, rinsed
1 small onion diced
1/2 - 1 pepper, diced (go for red, yellow, or orange for added vitamins)
1/2 small onion, diced
2 stalks celery, diced
2 medium carrots, peeled and diced
cilantro (or parsley), chopped (about a handful)
champagne or white wine vinegar to taste (I like 2-3 tablespoons)
salt and pepper to taste

Directions: So easy.... mix all of that stuff together in a tupperware. Refrigerate a few hours or overnight so the flavors can meld.

Serving size:
1/2 cup as side dish or snack
Servings: about 3.5

Calories per serving: approximately 110kcal
Protein: 8g
Fat: 0
Fiber: 3g
Iron: 15% DV

Recipe: Dijon Chicken

Ingredients
1/4 C Dijon mustard
1 T white wine, such as chardonnay or sauvignon blanc
1/8 t Worcestershire sauce
freshly ground black pepper to taste
1 T finely minced shallot
1 1/2 T real maple syrup
2 4-ounce boneless and skinless chicken breast halves, trimmed of all visible fat

Directions:
Combine 1/8 C mustard, wine, Worcestershire sauce, pepper, 1/2 T shallots, and 1/2 T maple syrup in a shallow dish for a marinade. Add chicken and turn to coat thoroughly. Let stand for 5 minutes or marinate refrigerated and covered for 1 hour. Preheat charcoal or gas grill. Remove chicken from marinade. Discard marinade. Grill chicken 3-5 minutes per size or until chicken is no longer pink in the center.

Meanwhile in a small bowl, combine remaining mustard, shallots, and maple syrup. Mix well and serve as a dipping sauce for chicken.

Nutritional Information per Serving

Calories: 174
Fat: 3.2 grams
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314 milligrams

Recipe: Grilled Tilapia with Asian Red Lentils and Kale

2 Servings

Ingredients
1/2 lb fresh tilapia fillet cut about 1/2 inch thick
1 tablespoon soy sauce
1 T mirin
1 clove garlic, minced
1/2 t finely grated fresh ginger
1/2 t dark sesame oil
1/2 C red lentils
1 C low-salt chicken broth
2 C packed, sliced kale
1 T water
1 t sesame seeds, optional

Prepare charcoal or gas grill.
Place fish on a shallow plate.
Combine soy sauce, mirin, garlic, ginger, and sesame oil in bowl. Mix well.
Pour mixture over fish, turning to coat.
Let stand 10 minutes to 1 hour.
Meanwhile, combine lentils and broth in a large, deep skillet. Bring to a boil over high heat. Reduce heat and simmer uncovered 10 minutes, stirring occasionally.
Add kale to lentils. Cover and simmer for 5 minutes or until lentils and kale are tender, stirring once.
Grill fish over medium-high heat for 3-4 minutes (reserve marinade).
Transfer marinade to small saucepan and add 1 T of water. Bring to a boil and boil gently for 30 seconds.
Spoon lentil mixture on serving plates. Top with fish. Sprinkle with sesame seeds if desired and drizzle with boiled marinade.

Nutritional information per serving
Calories: 174
Fat: 3.2
Cholesterol: 65.8 milligrams
Fiber: .2 grams
Carbohydrates: 6.9 grams
Protein: 35 grams
Sodium: 582 milligrams
Potassium: 314

Lunch recipe: Ginger, Carrot, and Orange Soup

Ingredients:
cooking oil spray
1/4 c thinly sliced yellow onion
1/2 rib celery (1/2 cup), thinly sliced
1/4 lb carrots, very thinly sliced
1 1/2 C low salt vegetable broth
3/4 t finely grated ginger
1/4 C orange juice
1/4 t salt
1 t extra-virgin olive oil

Directions:
Heat a large saucepan or Dutch oven, coated with cooking oil spray, over medium heat.
Add onion and celery. Cook 5 minutes, stirring occasionally.
Add carrots; continue to cook for 5 minutes.
Add broth and ginger. Bring to a boil.
Add orange juice and salt, reduce heat. Cover and simmer until vegetables are very tender (about 20 minutes.)
Transfer mixture (in batches if necessary) to a blender or food processor. Blend until smooth.
Ladle into bowls. Reheat if necessary. Drizzle oil over soup. Serve.

2 servings
Nutritional information per serving
Calories: 83
Fat:2.5 grams
Cholesterol: .8 milligrams
Fiber: 3.5 grams
Carbohydrates: 14.9 grams
Protein: 5.2 grams
Sodium: 568 milligrams
Potassium: 573 milligrams
From You: An Owner's Manual

Lunch Recipe: Edamame with Asian Salad

Serves 2
Ingredients:
1 C frozen shelled edamame
1 C chopped lettuce
1 C shredded cabbage
1 T sesame seeds
1 large carrot, shredded
2 scallions, chopped

Dressing:
1/2 C rice vinegar
1/4 t sesame oil
1 t ponzu sauce
1 T canola oil
1 t grated fresh ginger
1/2 t sugar

Directions:
Boil edamame until tender and salt to taste.
Toss edamame with chopped lettuce, cabbage, scallions.
Combine salad dressing ingredients together in bowl and mix well.
Add dressing to greens and toss.
Sprinkle salad with sesame seeds.
Serve.

Nutritional information per serving.
Calories: 275
Fat: 16.7 grams
Cholesterol:0
Fiber: 7.3 grams
Carbohydrates: 22.7
Protein: 14 grams
sodium: 24 milligrams
Potassium: 807 milligrams

Breakfast recipe: Shiitake Mushroom & Asparagus Frittata with Smoked Salmon

Ingredients:
Cooking oil spray or olive oil in a mister
3 oz shiitake mushrooms, stems discarded, caps washed and sliced
3 oz asparagus spears, trimmed and cut into 1 in. pieces
2 large egg whites
1/2 large egg
1 1/2 tablespoons fat-free soy milk or skim cow's milk
1/8 teaspoon salt
1 tablespoon plus 1 teaspoon chopped fresh dill
1/8 teaspoon freshly ground black pepper or white pepper
2 oz smoked salmon, coarsely chopped
1 tablespoon reduced-fat sour cream

Heat an ovenproof, slope-sided skillet coated with cooking oil spray over medium heat.
Add mushrooms and asparagus and cook 5 minutes, stirring occasionally.
Preheat broiler.
In a medium bowl, beat together egg whites, egg, milk, 1 tablespoon dill, salt and pepper.
Stir in smoked salmon.
Pour mixture into skillet over vegetables and mix well.
Cook without stirring until eggs are set on the bottom (about 4 minutes. Center will be wet)
Transfer to broiler and broil 2-5 inches from heat for 1-2 minutes until eggs are just barely set.
Cut into wedges, sprinkle with remaining dill, and serve with sour cream.

2 Servings.
Nutritional Information per Serving
Calories: 108
Fat:3.9 grams
Cholesterol: 63 milligrams
Fiber:1.3 grams
Carbohydrates: 5 grams
Protein: 13.7 grams
Sodium: 805 milligrams
Potassium: 439 milligrams

Quick Chicken Recipe

Chicken with Basil-Mustard Sauce

Serves 4
Prep Time: 7 Minutes
Cook Time: 13 Minutes

Ingredients
2 Tablespoons flour
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
4 skinless boneless chicken breasts (1/4 lb each)
1- 1 1/4 Cup reduced-sodium chicken broth
1/4 Cup white wine
1 Tablespooon Dijon mustard
2 Tablespoons olive oil
2 Tablespoons chopped shallots
2 Tablespoons chopped basil


Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour.
In a bowl, combine 1 cup broth, wine, mustard. Set aside.
Heat 1 Tablespoon oil in a large skillet over medium high heat until hot but not smoking. Add chicken breasts and saute chicken until light golden, about 2 minutes per side. Transfer chicken to plate.
Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds.
Pour in wine mixture and bring to a boil over high heat.
Return chicken to skillet with any juices that have accumulated on plate.
Reduce heat to medium, cover and cook 2 minutes per side or until chicken is just done.
If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Mix. Serve.

Nutritional Information:
Serving Size 1 portion chicken 1/4 lb, 1/4 cup sauce

Calories:223
Fat: 8g
Carbohydrates: 5g
Protein: 28g
Fiber: <1g
Calcium: 24mg
Iron: 1mg
Sodium: 442mg

Almost Sinful Butternut Squash

Here's one of my tried and true recipes that I enjoy frequently in the colder months. As a side dish the serving size is 1/2 cup, but it's so good and so low calorie that it's safe to load your plate up! I often eat a larger serving as a main course.

Butternut Squash with Poached Apples

Ingredients
1 Butternut Squash, medium
1 Apple
2 teaspoons maple syrup
salt to taste
pinch of fresh nutmeg
dash of cinnamon
cinnamon stick
a couple of allspice berries (optional)
salt to taste

Wash squash and apple. Cut squash in half and clean. Place squash, cut side down, in large pyrex baking dish and add 1/2 inch water, cinnamon stick and optional allspice. Cover with foil and bake in oven for 20-30 minutes. Cut apple in half and remove the core and seeds. Add apple, cut side down, to pan. Recover with foil and bake for an additional 20-40 minutes. Squash is done when it is soft and a fork can be easily inserted. Scoop cooked squash from skin and put in a bowl. Remove cooked apple from apple skin and add to bowl. Add maple syrup, pinch of nutmeg, dash of cinnamon and mix with a fork. Salt to taste.

Serves 8-10 as side dish
Serving size: 1/2 cup.
Calories per serving: 55 kcal
Fat per serving: .5 grams

Chicken Marsala

Ask your butcher to weigh each piece of chicken so your portion size is more controlled. Chicken breasts can run very large, so make weight the determining factor for

portion size and not number. One chicken breast can be two servings.

Serving Suggestion: Pair with steamed broccoli or a green salad.

Chicken and Mushroom Marsala
This recipe serves: 2

Preparation time : 5 minutes
Cooking time : 20 minutes

Ingredients
3/4 tablespoons olive oil
2 smallish boneless, skinless chicken breast halves, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/6 cup Marsala wine
1/3 cup low-sodium chicken broth
1-2 tablespoons chopped parsley

Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the chicken broth , chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.

Nutrition Facts
Serving Size 1 chicken breast half
Calories 243
Total Fat 7 g
Saturated Fat 1 g
Protein 35 g
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sodium 312 mg
Percent Calories from Fat 25%
Percent Calories from Protein 57%
Percent Calories from Carbohydrate 8%

Roasted Asparagus Salad

Roasted Asparagus Salad with Variations

This recipe has six servings, but at less than 50 calories per serving you could easily

double up without any guilt! Use different kinds of vinegar to change up the flavors.

Variation: While grilling, baste the asparagus with balsamic vinager. The vineger will reduce on the veggies for a great flavor.

For a lovely citrus twist, mix a pinch or two of lemon zest (preferably Meyer lemon), a touch of lemon juice, and a pinch of sugar to the vinegar before tossing with asparagus.

This recipe serves: 6

Preparation time : 5 minutes

Cooking time : 10 minutes

Ingredients:

1 1/2 pounds fresh asparagus

1 tablespoon olive oil

salt to taste

freshly ground black pepper

2 tablespoons vinegar

Cooking Instructions

1. Preheat the oven to 350°F.
2. Prepare the asparagus by cutting off the last inch or so of the woody stalk.
3. Place the asparagus stalks on a baking sheet. Brush them with the olive oil and sprinkle with salt and pepper.
4. Roast in the oven for 10 minutes, until the stalks begin to get tender on the outside. (Thin asparagus spears will take less time than thick spears.)
5. Toss with the vinegar and serve.

Serving Size

about 6 spears of asparagus

Amount Per Serving

Calories 46

Total Fat 2 g

Saturated Fat 0 g

Protein 3 g

Total Carbohydrate 5 g

Dietary Fiber 2 g

Sodium 151 mg

Percent Calories from Fat 42%
Percent Calories from Protein 19%

Percent Calories from Carbohydrate 39%

Moroccan Chicken Stew

This hearty, low fat dish is high in protein and perfect for cold rainy days. This recipe produces four servings, enough for a couple's dinner one night and lunch the following day. For accurate calorie counts, divide the stew in four equal portions before bringing the plates to the table.

Moroccan Chicken Stew
This recipe serves: 4
Preparation time : 15 minutes
Cooking time : 35 minutes

Ingredients:
2 teaspoons olive oil
8 boneless, skinless chicken thighs (about 1 pounds)
salt to taste
freshly ground black pepper
3/4 cup chopped onion
2 cloves garlic, minced
1 teaspoons curry powder
1 teaspoons ground cumin
2/3 teaspoon ground cinnamon
1 medium butternut squash, peeled, seeded and cubed
2 medium russet potatoes, peeled and cubed
2 medium turnips, peeled and cubed
2/3 cup low-sodium chicken broth
1 1/2 cups canned chopped tomatoes with their juices
2 tablespoons chopped fresh cilantro leaves for garnish (optional)

Cooking Instructions
1. In a large soup pot or Dutch oven, heat 1 teaspoon of oil over medium-high heat. Season the chicken with salt and pepper. Brown the chicken on both sides, about 4 minutes per side, and transfer to a platter.
2. Turn the heat to medium and heat the remaining oil in the same pot. Add the onion and cook for 5 minutes. Add the garlic and cook for 1 more minute. Add the curry powder, cumin and cinnamon, and cook, stirring frequently for 1 minute.
3. Add the chicken, squash, potatoes, turnips, and chicken broth and simmer until the chicken is almost tender, about 2o minutes.
4. Add tomotoes with tomatoe juices and cook an additional 5 minutes until chicken is tender and fully cooked. Season with salt and pepper and sprinkle with cilantro. Serve in warm soup bowls.

Nutrition Facts
Serving Size 1 bowl
Amount Per Serving Calories 302
Total Fat 8 g
Saturated Fat 2 g
Protein 32 g
Total Carbohydrate 30 g
Dietary Fiber 7 g
Sodium 180 mg
Percent Calories from Fat 22%
Percent Calories from Protein 40%
Percent Calories from Carbohydrate 38%