Soft Black Bean Tostadas

from: Cooking Light, January 2006

Ingredients
Salsa:
1/2 cup chopped peeled avocado
1/2 cup chopped seeded tomato
1/4 cup thinly sliced green onions
2 teaspoons fresh lime juice
1/4 teaspoon salt

Remaining ingredients:
2 tablespoons water
2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
4 (8-inch) flour tortillas
1 cup shredded roasted skinless, boneless chicken breast
3/4 cup (3 ounces) preshredded Monterey Jack cheese
1 cup shredded iceberg lettuce
1/2 cup fat-free sour cream

Directions
Preheat broiler.
To prepare salsa, combine first 5 ingredients in a small bowl. Toss gently, and set aside.
Combine 2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black beans in a blender; process until smooth.
Place tortillas on a baking sheet, and spread about 1/4 cup black bean mixture evenly over each tortilla. Top each evenly with 1/4 cup chicken and 3 tablespoons cheese. Broil 2 minutes or until cheese melts and tortilla edges are just beginning to brown.
Top each tortilla with 1/4 cup lettuce, 1/4 cup salsa, and 2 tablespoons sour cream. Cut each tortilla into 4 wedges.

Nutritional Info (1 tostada(
CALORIES 410(32% from fat); FAT 14.4g (sat 5.9g,mono 5.9g,poly 1.4g); PROTEIN 25.3g; CHOLESTEROL 49mg; CALCIUM 264mg; SODIUM 858mg; FIBER 7.2g; IRON 3.7mg; CARBOHYDRATE 47.7g

Tandoori Chicken

from: Cooking Light, January 2006

Ingredients
Salsa:
1/2 cup chopped peeled avocado
1/2 cup chopped seeded tomato
1/4 cup thinly sliced green onions
2 teaspoons fresh lime juice
1/4 teaspoon salt

Remaining ingredients:
2 tablespoons water
2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
4 (8-inch) flour tortillas
1 cup shredded roasted skinless, boneless chicken breast
3/4 cup (3 ounces) preshredded Monterey Jack cheese
1 cup shredded iceberg lettuce
1/2 cup fat-free sour cream

Directions
Preheat broiler.
To prepare salsa, combine first 5 ingredients in a small bowl. Toss gently, and set aside.
Combine 2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black beans in a blender; process until smooth.
Place tortillas on a baking sheet, and spread about 1/4 cup black bean mixture evenly over each tortilla. Top each evenly with 1/4 cup chicken and 3 tablespoons cheese. Broil 2 minutes or until cheese melts and tortilla edges are just beginning to brown.
Top each tortilla with 1/4 cup lettuce, 1/4 cup salsa, and 2 tablespoons sour cream. Cut each tortilla into 4 wedges.

Nutritional Info (1 tostada(
CALORIES 410(32% from fat); FAT 14.4g (sat 5.9g,mono 5.9g,poly 1.4g); PROTEIN 25.3g; CHOLESTEROL 49mg; CALCIUM 264mg; SODIUM 858mg; FIBER 7.2g; IRON 3.7mg; CARBOHYDRATE 47.7g

from: Cooking Light, September 2002

Ingredients
3/4 cup coarsely chopped onion
1 teaspoon coarsely chopped peeled fresh ginger
2 garlic cloves, peeled
1/2 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon paprika
1 teaspoon ground cumin
1 teaspoon ground coriander seeds
1/2 teaspoon salt
1/2 teaspoon chili powder
1/4 teaspoon black pepper
Dash of ground nutmeg
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray

Directions
Place first 3 ingredients in a food processor; process until finely chopped. Add yogurt and the next 8 ingredients (yogurt through nutmeg); pulse 4 times or until blended.
Make 3 diagonal cuts 1/4 inch deep across top of each chicken breast half. Combine chicken and yogurt mixture in a large zip-top plastic bag. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.
Prepare grill or broiler.
Remove chicken breast from bag; discard marinade. Place chicken on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until chicken is done.

Nutritional Info (1 chicken breast half(
CALORIES 146(12% from fat); FAT 1.9g (sat 0.6g,mono 0.4g,poly 0.4g); PROTEIN 27.4g; CHOLESTEROL 67mg; CALCIUM 50mg; SODIUM 234mg; FIBER 0.7g; IRON 1.1mg; CARBOHYDRATE 3.4g

Tequila Lime Chicken

from: Barefoot Contessa

Ingredients
1/2 cup gold tequila
1 cup freshly squeezed lime juice (5 to 6 limes)
1/2 cup freshly squeezed orange juice (2 oranges)
1 tablespoon chili powder
1 tablespoon minced fresh jalapeno pepper (1 pepper seeded)
1 tablespoon minced fresh garlic (3 cloves)
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
3 whole (6 split) boneless chicken breasts, skin on

Directions
Combine the tequila, lime juice, orange juice, chili powder, jalapeno pepper, garlic, salt, and pepper in a large bowl. Add the chicken breasts. Refrigerate overnight.
Heat a grill with coals and brush the rack with oil to prevent the chicken from sticking. Remove the chicken breasts from the marinade, sprinkle well with salt and pepper, and grill them skin-side down for about 5 minutes, until nicely browned. Turn the chicken and cook for another 10 minutes, until just cooked through. Remove from the grill to a plate. Cover tightly and allow to rest for 5 minutes. Serve hot or at room temperature.

BBQ Chicken Burritos

from: Cooking Light December 1999

Ingredients
1 tablespoon olive oil
3/4 pound skinned, boned chicken breast, cut into bite-size pieces
1/2 cup chopped onion
3 garlic cloves, minced
1/3 cup bottled barbecue sauce
1 (15-ounce) can black beans, drained
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
4 (10-inch) flour tortillas
1/4 cup low-fat sour cream

Directions
Heat oil in a large nonstick skillet over medium heat. Add chicken, onion, and garlic; cook 8 minutes or until chicken is done, stirring constantly. Stir in barbecue sauce and beans. Sprinkle with cheese; cook 5 minutes or until thoroughly heated. Warm tortillas according to package directions. Spoon about 1/2 cup chicken mixture down center of each tortilla; top each with 1 tablespoon sour cream, and roll up.

Nutritional Info (1 burrito(
CALORIES 458(26% from fat); FAT 13.3g (sat 4.1g,mono 5.6g,poly 2.4g); PROTEIN 34.9g; CHOLESTEROL 65mg; CALCIUM 243mg; SODIUM 744mg; FIBER 4.8g; IRON 3.9mg; CARBOHYDRATE 49.1g

Jerk Chicken

from: Everyday Food June/July

Ingredients
1 bunch scallions, chopped (1 1/2 cups)
2 garlic cloves, chopped
1 jalapeño chile, chopped (seeds and ribs removed for less heat, if desired)
2 tablespoons fresh lime juice
2 tablespoons olive oil, plus more for grates
1 tablespoon light-brown sugar
1 1/2 teaspoons ground allspice
1 teaspoon dried thyme
1/2 teaspoon ground cinnamon
Coarse salt
8 pieces bone-in chicken (drumsticks and thighs), skinned and trimmed of excess fat

Directions
Make marinade: In a blender, combine scallions, garlic, jalapeño, lime juice, oil, sugar, allspice, thyme, cinnamon, 1 teaspoon salt, and 2 tablespoons water; blend until smooth. Set aside 1/4 cup for brushing.

Place chicken in a shallow dish; season all over with salt. Pour remaining marinade over chicken; toss to coat. Cover; refrigerate, turning once or twice, at least 2 hours, or up to overnight.

Heat grill to medium-high; oil grates. Lift chicken from marinade, letting excess drip off (discard marinade); place on grill, and cover. Cook, turning occasionally, until chicken is blackened in spots, about 10 minutes.

Move chicken to a cooler part of the grill; brush with reserved marinade. Grill, covered, until chicken is cooked through, 10 to 15 minutes more. Serve immediately.

Nutritional Info (1/4 chicken(
249 calories; 11.8 grams fat; 27.3 grams protein; 8.4 grams carbohydrates; 1.6 grams fiber

Turkey and Bean Chili

from: Everyday Food Jan 2005

Ingredients
4 strips bacon, cut into 1/2-inch pieces
3 pounds ground dark-meat (7% fat) turkey
4 cups chopped onions
1/4 cup minced garlic cloves
2 medium fresh jalapeño chiles (ribs and seeds removed for less heat, if desired), minced
3 tablespoons chili powder
3 tablespoons unsweetened cocoa powder
4 teaspoons ground cumin
2 cans (28 ounces each) whole tomatoes in purée
2 tablespoons unsulfured molasses
Coarse salt
3 cans (15 1/2 ounces each) pinto beans, drained and rinsed
toppings!

Directions
Heat a Dutch oven (or other heavy 5-quart pot) over medium heat. Add bacon; cook until crisp and brown, 6 to 8 minutes. Raise heat to high; add turkey. Cook, stirring and breaking up meat with a spoon, until no longer pink, 8 to 10 minutes.

Add onion, garlic, and jalapeños; cook until soft, stirring often, about 5 minutes. Stir in chili powder, cocoa powder, and cumin; cook, stirring, until fragrant, 1 minute.

Break up tomatoes with a spoon or your hands, and stir them in along with the purée. Add molasses, 1 cup water, and 4 teaspoons salt; bring to a boil. Reduce heat to a simmer; cook, partially covered, 30 minutes.

Add beans; continue cooking, uncovered, until meat and beans are very tender, and chili is thick, about 30 minutes more. Serve with desired toppings.

Nutritional Info (1/8 recipe)
480 calories; 13.7 g fat; 46.6 g protein; 47.1 g carbs; 14.5 g fiber

Smoky Orange Barbecue Chicken Sandwiches

from: More from Magnolia

Ingredients
14 oz can sweetened condensed milk
1 1/2 cups ice cold water
1 3.4 oz package instant vanilla pudding mix
3 cups heavy cream
12 oz box nilla wafers
4 cups sliced ripe bananas

Directions
In a s mall bowl, on the medium speed of an electric mixer, beat together the sweetened condensed milk and water until well combined, about 1 minute. Add the pudding mix and beat well, about 2 minutes more. Cover and refrigerate for 3-4- hours or over night before continuing. It is very important to allow the proper amount of time for the pudding mixture to set.

In a large bowl, on the medium speed of an electric mixer, whip the cream until stiff peaks form. Gently fold the pudding mixutre into the whipped cream utnil well blended and no streaks of pudding remain.

To assemble the dessert, select a large, wide bowl (preferrably glass) with a 4-5 qt capacity. Arrange one third of the wafers to cover the obttom of the bowl, over-lapping if necessary, the one thrid of the banans and one third of the pudding. Repeat the layering twice more, garnishing with addiontal wafers or wafer crumbs on the top layer of the pudding. Cover tightly with plastic wrpa and allow to chill in the refrigerator for 4 hours or up to 8 hours, but no longer before serving.

from:

Ingredients
2 tablespoons butter
2 slices thick cut bacon, chopped
1 medium onion, chopped
2 ribs celery with greens, chopped
4 sprigs fresh thyme
Salt and pepper
2 teaspoons hot sauce, eyeball it
2 tablespoons all-purpose flour
1 pint half-and-half
2 cups chicken stock, from soup aisle
1 cup hash brown style raw shredded potatoes, from dairy aisle of the market
2 cans whole baby clams and their juice

Directions
In a medium pot over medium high heat melt butter. Add bacon and onions, celery and thyme sprigs. Season with salt, pepper and hot sauce and cook 5 minutes. Add flour and cook a minute more.
Add half-and-half and stock and bring to a bubble, then stir in potatoes and clams. Bring soup back to a boil, reduce heat and simmer 15 minutes, until potatoes are cooked and soup has thickened to coat the back of a spoon.

Remove the thyme sprigs from the soup. The thyme leaves will have fallen off into the soup. Stir and adjust seasonings in your soup.

from: 30 Minute Meals

Ingredients
4 ounces, 2 small packages, honey roasted peanuts, about 2/3 cup
1/2 cup plain bread crumbs
1 tablespoon grill seasoning blend (recommended: Montreal Seasoning by McCormick)
2 eggs
A splash half-and-half or whole milk
2 teaspoons hot sauce, several drops
1/2 cup all-purpose flour
2 to 3 tablespoons vegetable oil
4 (6 to 8-ounce) pieces of chicken breast
Barbequed Succotash, recipe follows

Directions
Preheat oven to 350 degrees F.

Put nuts, bread crumbs and grill seasoning in food processor and pulse grind to combine the nuts into bread crumbs. Pour nutty-breading onto a plate.

Beat eggs and half-and-half or milk with hot sauce in a shallow dish.

Pour flour out on a plastic board or plate.

Preheat a nonstick skillet over medium high heat. Add vegetable oil to coat the bottom of the pan with a thin layer, 2 or 3 turns of the pan. Brown chicken pieces 2 minutes on each side in hot oil or until evenly light golden in color. Transfer to a baking sheet and cook in oven until juices run clear and breasts are cooked through, about 10 to 12 minutes. Serve with Barbecued Succotash.

from: 30 Minute Meals

Ingredients
1 tablespoon extra-virgin or vegetable oil, 1 turn of the pan
1/2 red onion, chopped
1 red bell pepper, seeded and chopped
1 (14-ounce) can black beans, rinsed and drained
1 (10-ounce) box frozen corn
Salt and pepper
1/4 cup smoky barbecue sauce
2 tablespoons chopped chives, parsley or cilantro leaves, for garnish

Directions
Heat a medium skillet over medium high heat. Add onions and peppers and saute 5 minutes. Add beans and corn and season with salt and pepper. When corn heats through, add barbecue sauce. Stir to combine and serve succotash with chopped chives, parsley or cilantro to garnish.

from: Cuisinart Instruction and Recipe Booklet

Ingredients
3 Cups whole milk
1/2 – 1 1/2 cups frozen limeade concentrate, thawed
3 tablespoons sugar
Several drops of green food coloring

Directions
Combine the milk, 1/2 cup limeade, and sugar in a blender and mix. Taste for tartness. Add more limeade as desired. Add food coloring until desired color is reached.

Pour mixture into icrecream maker and follow directions.

Freeze two additional hours if desired.

Nutritional Info (Makes ten 1/2 cup servings.(
Calories 69 Carbs: 10 g Protien: 2g Fat: 2g Chol. 10 mg. Sodium: 37 mg.

from: 30 Minute Meals

Ingredients
1 1/2 pounds chicken breast tenders
1 tablespoon olive oil, 1 turn of the pan
2 tablespoons butter
1 russet potato, peeled and diced
2 medium carrots, peeled and diced or thinly sliced
1 medium onion, chopped
1 rib celery, diced
1 bay leaf, fresh or dried
Salt and freshly ground black pepper
1 teaspoon poultry seasoning, 1/3 palm full
2 tablespoons flour, a handful
1 quart chicken broth or stock, canned or paper container, preferred brand Kitchen Basics
1 small box biscuit mix(preferred brand Jiffy Mix)
1/2 cup warm water
Handful flat-leaf parsley, chopped
1 cup frozen green peas

Directions
Dice tenders into bite size pieces and set aside. Wash hands.

Place a large pot on stove over medium high heat. Add oil, butter, vegetables and bay leaf and cook 5 minutes, stirring frequently. Season mixture with salt, pepper and poultry seasoning. Add flour to the pan and cook 2 minutes. Stir broth or stock to the pot and bring to a boil. Add chicken to the broth and stir.

Place biscuit mix in a bowl. Combine with 1/2 cup warm water and parsley. Drop tablespoonfuls of prepared mix into the pot, spacing dumplings evenly. Cover pot tightly and reduce heat to medium low. Steam dumplings 8 to 10 minutes. Remove cover and stir chicken and dumplings to thicken sauce a bit. Stir peas into the pan, remove chicken and dumplings from heat and serve in shallow bowls.

from: 30 Minute Meals

Ingredients
1 head red leaf lettuce
1 head green leaf lettuce
1 teaspoon lemon juice, a wedge
1 crisp red apple, such as McIntosh or Paula Red, thinly sliced
1 Anjou pear, thinly sliced
2 tablespoons apple cider
2 tablespoons cider vinegar
1 teaspoon sugar
1/3 cup extra-virgin olive oil, eyeball it
Salt and coarse black pepper
8 ounces sharp cheddar, thinly sliced

Directions
Coarsely chop lettuce. Squeeze the a little lemon juice over apples and pears and toss with greens. Combine cider, vinegar and sugar in a bowl and whisk in oil in a slow stream. Pour dressing over salad and season salad with salt and pepper and toss salad to combine and coat evenly. Serve salad with a garnish of sliced sharp cheddar cheese.

from: 127

Ingredients
1 tablespoon olive or vegetable oil, 1 turn of the pan, plus some for drizzling
1 small onion, chopped
3 chipotle peppers (smoky hot peppers) in adobo sauce, found in cans in Mexican foods section 1/2 cup ketchup, eyeball it
1/4 cup orange juice concentrate
1 orange, zested and cut into wedges, for garnish
1 cup chicken broth
4 boneless, skinless chicken breasts
Vegetable oil, for drizzling
Grill seasoning or salt and freshly ground black pepper
Romaine lettuce
Sliced red onions
4 crusty rolls, split, toasted and buttered

Directions
Preheat a grill pan or griddle pan over medium high heat.

Heat a small saucepan over moderate heat. Add oil and onion. Saute onion in oil for 3 to 5 minutes or until onions are soft. Combine chipotle peppers in adobo, ketchup, orange juice concentrate, orange zest and chicken broth in a blender. Blend on high until sauce is smooth. Pour sauce into saucepan with onion and heat to a bubble. Reduce heat to simmer.

Coat chicken lightly with a drizzle of oil and season breasts with grill seasoning blend or salt and pepper. Grill 5 to 6 minutes on the first side, turn. Remove 1/2of the barbecue sauce to a small bowl and baste chicken liberally with it. Turn chicken after 4 minutes, coat with sauce again and cook another 2 to 3 minutes.

To serve sandwiches, slice grilled chicken on an angle and fan out 1 breast on each bun bottom. Spoon remaining sauce from saucepan over the sliced chicken. Serve open faced with the lettuce and red onions setting on bun tops to the side. Pair these sandwiches with your favorite sides or, with Red Cabbage Slaw and Crispy Topped Baked Beans.

Chicken and Dumplings

from: 30 Minute Meals

Ingredients
1 1/2 pounds chicken breast tenders
1 tablespoon olive oil, 1 turn of the pan
2 tablespoons butter
1 russet potato, peeled and diced
2 medium carrots, peeled and diced or thinly sliced
1 medium onion, chopped
1 rib celery, diced
1 bay leaf, fresh or dried
Salt and freshly ground black pepper
1 teaspoon poultry seasoning, 1/3 palm full
2 tablespoons flour, a handful
1 quart chicken broth or stock, canned or paper container, preferred brand Kitchen Basics
1 small box biscuit mix
1/2 cup warm water
Handful flat-leaf parsley, chopped
1 cup frozen green peas

Directions
Dice tenders into bite size pieces and set aside. Wash hands.

Place a large pot on stove over medium high heat. Add oil, butter, vegetables and bay leaf and cook 5 minutes, stirring frequently. Season mixture with salt, pepper and poultry seasoning. Add flour to the pan and cook 2 minutes. Stir broth or stock to the pot and bring to a boil. Add chicken to the broth and stir.

Place biscuit mix in a bowl. Combine with 1/2 cup warm water and parsley. Drop tablespoonfuls of prepared mix into the pot, spacing dumplings evenly. Cover pot tightly and reduce heat to medium low. Steam dumplings 8 to 10 minutes. Remove cover and stir chicken and dumplings to thicken sauce a bit. Stir peas into the pan, remove chicken and dumplings from heat and serve in shallow bowls.

Honey Nut Chicken

from: More from Magnolia

Ingredients
14 oz can sweetened condensed milk
1 1/2 cups ice cold water
1 3.4 oz package instant vanilla pudding mix
3 cups heavy cream
12 oz box nilla wafers
4 cups sliced ripe bananas

Directions
In a s mall bowl, on the medium speed of an electric mixer, beat together the sweetened condensed milk and water until well combined, about 1 minute. Add the pudding mix and beat well, about 2 minutes more. Cover and refrigerate for 3-4- hours or over night before continuing. It is very important to allow the proper amount of time for the pudding mixture to set.

In a large bowl, on the medium speed of an electric mixer, whip the cream until stiff peaks form. Gently fold the pudding mixutre into the whipped cream utnil well blended and no streaks of pudding remain.

To assemble the dessert, select a large, wide bowl (preferrably glass) with a 4-5 qt capacity. Arrange one third of the wafers to cover the obttom of the bowl, over-lapping if necessary, the one thrid of the banans and one third of the pudding. Repeat the layering twice more, garnishing with addiontal wafers or wafer crumbs on the top layer of the pudding. Cover tightly with plastic wrpa and allow to chill in the refrigerator for 4 hours or up to 8 hours, but no longer before serving.

from:

Ingredients
2 tablespoons butter
2 slices thick cut bacon, chopped
1 medium onion, chopped
2 ribs celery with greens, chopped
4 sprigs fresh thyme
Salt and pepper
2 teaspoons hot sauce, eyeball it
2 tablespoons all-purpose flour
1 pint half-and-half
2 cups chicken stock, from soup aisle
1 cup hash brown style raw shredded potatoes, from dairy aisle of the market
2 cans whole baby clams and their juice

Directions
In a medium pot over medium high heat melt butter. Add bacon and onions, celery and thyme sprigs. Season with salt, pepper and hot sauce and cook 5 minutes. Add flour and cook a minute more.
Add half-and-half and stock and bring to a bubble, then stir in potatoes and clams. Bring soup back to a boil, reduce heat and simmer 15 minutes, until potatoes are cooked and soup has thickened to coat the back of a spoon.

Remove the thyme sprigs from the soup. The thyme leaves will have fallen off into the soup. Stir and adjust seasonings in your soup.

from: 30 Minute Meals

Ingredients
4 ounces, 2 small packages, honey roasted peanuts, about 2/3 cup
1/2 cup plain bread crumbs
1 tablespoon grill seasoning blend (recommended: Montreal Seasoning by McCormick)
2 eggs
A splash half-and-half or whole milk
2 teaspoons hot sauce, several drops
1/2 cup all-purpose flour
2 to 3 tablespoons vegetable oil
4 (6 to 8-ounce) pieces of chicken breast
Barbequed Succotash, recipe follows

Directions
Preheat oven to 350 degrees F.

Put nuts, bread crumbs and grill seasoning in food processor and pulse grind to combine the nuts into bread crumbs. Pour nutty-breading onto a plate.

Beat eggs and half-and-half or milk with hot sauce in a shallow dish.

Pour flour out on a plastic board or plate.

Preheat a nonstick skillet over medium high heat. Add vegetable oil to coat the bottom of the pan with a thin layer, 2 or 3 turns of the pan. Brown chicken pieces 2 minutes on each side in hot oil or until evenly light golden in color. Transfer to a baking sheet and cook in oven until juices run clear and breasts are cooked through, about 10 to 12 minutes. Serve with Barbecued Succotash.

Orzo with Chicken and Asiago

from: CookingLight.com

Ingredients
1 cup water
1 (16-ounce) can fat-free, less-sodium chicken broth
12 ounces skinned, boned chicken breast, cut into bite-size pieces
1 1/4 cups uncooked orzo (rice-shaped pasta)
1 cup frozen green peas, thawed
1/2 cup (2 ounces) grated Asiago cheese, divided
1/4 teaspoon salt
1/4 teaspoon dried rosemary, basil, or oregano
1/8 teaspoon black pepper

Directions
Combine water and broth in a Dutch oven; bring to a boil. Add chicken and pasta; bring to a boil. Reduce heat; simmer 12 minutes, stirring occasionally. Remove from heat; stir in peas, 1/4 cup cheese, salt, herbs, and pepper. Top each serving with 1 tablespoon cheese.

Nutritional Info (1 1/4 Cups(
CALORIES 384 (14% from fat); FAT 5.9g (sat 2.9g, mono 1.5g, poly 0.7g); PROTEIN 34.3g; CARB 45.7g; FIBER 2.9g; CHOL 64mg; IRON 3.3mg; SODIUM 656mg; CALC 179mg;