Category: Side Dishes

from: Martha Stewart's Handmade Holiday

Ingredients
11 lemons, preferably organic
1 liter 160-proof vodka or grain alcohol
3 C sugar
3 C boiling water

Directions
Peel strips of zest from lemons using vegetable peeler; reserve remainder of lemons for another use. Put the zest and vodka into an airtight container and let stand at room temperature at least 2 days and up to 1 week.

Stir together sugar and hot water until completely dissolved; let cool completely. Stir sugar mixture into vodka mixture; refrigerate in an airtight container overnight.

Pour liquid through a large sieve and funnel into airtight bottles. Discard zest. Limoncello can be kept in the freezer for up to 3 months.

from: Jess

Ingredients
2 packages vanilla flavored almond bark
rice krispies
starlight mints or candy canes

Directions
Stick the candycanes or mints in a plastic bag and use a hammer or a shoe or your meat tenderizer to mash 'em up. don't get them too fine. You want some color!

Smush up or chop the almond bark. Put it in a sauce pan and melt it over low heat. It isn't like normal chocolate … no need to use a double broiler. But do watch it.

Once it's all melted, stir in some rice krispies. Not so many that the almond bark doesn't cover it, but enough so that they permeate.

Pour this mixture onto a rimmed cookie sheet and spread it around until you have an evenish layer. Sprinkle the candy pieces all over the top and push them gently in with the back of a spatual or something else flat.

Then cover the whole thing up with foil and set it somewhere cold (like your patio in the winter, say) and let it sit for a while. It will get all waxy when it is properly set. Make sure it is really set and then break it apart.

from: Jess

Ingredients
2 packages vanilla flavored almond bark
rice krispies
oreos (like 12 or s)

Directions
Stick half the oreos in a plastic bag and use a hammer or a shoe or your meat tenderizer to mash 'em up. Don't get them too fine. The chunks look pretty on top.

Take the other half and pulverize them in a blender or food processor.

Smush up or chop the almond bark. Put it in a sauce pan and melt it over low heat. It isn't like normal chocolate … no need to use a double broiler. But do watch it.

Once it's all melted, stir in the pulverized oreos and then some rice krispies. Not so many that the almond bark doesn't cover it, but enough so that they permeate.

Pour this mixture onto a rimmed cookie sheet and spread it around until you have an evenish layer. Sprinkle the smashed oreos all over the top and push them gently in with the back of a spatula or something else flat.

Then cover the whole thing up with foil and set it somewhere cold (like your patio in the winter, say) and let it sit for a while. It will get all waxy when it is properly set. Make sure it is really set and then break it apart.

from: Recipe Zaar

Ingredients
1 lb dried red beans (after extensive research I have discovered that kidney beans are the same thing)
1 medium onion, chopped
1 small green pepper, chopped
2 celery ribs, chopped
3 garlic cloves, minced
2 (14.5 oz) cans beef broth
2 C water
1 lb smoked ham or smoked turkey ham or sausage (cooked) cut into 1-inch pieces
1 t salt
1/2 t hot pepper sauce
3-4 C cooked rice

Directions
Soak beans in your crockpot over night; drain, rinse. Combine all ingredients except rice in crockpot and cook on low for 10-12 hours or on high for 5-6 hours. Serve over hot rice.

Nutritional Info (1/6 recpe(
Calories 336; Fat 10.8 g; sat fat 3.1 g; cholesterol 53 mg; sodium 2785 mg; postassium 579 mg; carbs 34.1g

from: Jesser

Ingredients
2 packages creamed spinach (Green Giant is my preferred brand)
4-8 oz feta cheese (depending on how much you like it)
16 sheets Filo/phyllo dough
3-4 T butter

Directions
Cook the creamed spinach according to the directions on the package.

Heat oven to 350. Grease the a cookie sheet with your choice of cooking spray or butter. Lay two sheets of Filo on the sheet (on top of one another) and brush the top one with butter. Repeat three more times so you have a total of eight sheets laid down.

Spread the spinach evenly over the sheets and sprinkle the desired amount of feta on top.

Top this with 8 more sheets of Filo done in the same manner as the ones on bottom.

Bake at 350 for 45-50 minutes or until the filo dough is puffy and slightly browned.

from: Paula Kafer

Ingredients
1 C raisins
1 C water
1 C sugar
1 egg 1 C oleo
2 C flour
1 t cinnamon
1 t cloves
1/2 t nutmeg
1/2 t ginger
1 t baking soda
1/6 C butter
1 C powdered sugar
1t vanilla
1-2 T water

Directions
Bring water, raisins, sugar to a boil. Add oleo, let boil5 min. Let cool. Add flour through baking soda. Stir well. Spread onto a greased cookie sheet and bake at 350 for 10-12 min.

While it's baking, melt the butter and combine it with the powered sugar and vanilla. Add just enough water so it's the proper consistency for a glaze. Drizzle the warm bars with the frosting and allow to cool. Cut into squares to serve.

from: 101 Cookbooks

Ingredients
2 cups organic milk
2 cups water
1 1/2 cups polenta (see above)
1 teaspoon fine grain sea salt
1/2 cup grated Parmesan cheese
1/4 cup melted clarified butter or olive oil

Directions
Bring the milk and water just to a boil in a large saucepan. Slowly stream in the polenta while stirring constantly. Stir in the salt and turn down the heat a bit if needed (you don't want the polenta to scorch). Continue stirring until the polenta thickens up (see picture), this can take anywhere from just a few minutes to much longer depending on your polenta. Stir in the cheese.

Remove from heat and spread out 1/2-inch thick onto a baking sheet using a spatula (although I feel like I get a better shape by letting it cool a minute or two and then using my hands). Chill in a refrigerator for at least an hour, or overnight. Cut into wide-cut “fry” shapes using a straight-edge for guidance and uniformity (or opt for a more rustic cut). Rub each fry with a bit of clarified butter or olive oil and sprinkle with some salt.

Bake in a 450 degree oven, middle rack, for 20 minutes or until golden and crispy. Flip the fries once after ten minutes.

Makes 2 dozen wide-cut fries.

from: 101 Cookbooks

Ingredients
1 pound fresh gnocchi
1/2 pound chanterelle mushrooms (optional – if you can't get
chanterelles, skip the mushrooms)
a few sprigs of fresh thyme, leaves only
3 medium shallots, thinly sliced
a big handful of small cherry tomatoes, halved
clarified butter or extra virgin olive oil
splash of cream (optional)
freshly grated parmesan (optional)

Directions
Take the shelled beans and cook each type of bean in its own pot of water. They will take between 10 and 20 minutes to cook (taste to tell when they are done). Drain and salt to taste. Set aside. See header notes re: fava beans.Heat a couple tablespoons of clarified butter (or olive oil) in a large well-seasoned (or non-stick) skillet over medium-high heat. Add the gnocchi in a single layer and toss to coat with the butter. Let them cook until they are golden brown on the bottoms and then use a metal spatula to flip the gnocchi. Cook until they are golden all over. Salt, transfer to a platter and set aside.

Clean out that same big skillet, add a bit more butter or oil, and over medium-high heat saute the mushrooms, shallots and thyme along with a few pinches of salt and pepper. The mushrooms will release a bit of moisture, keep cooking, and let them get a bit of color (another minute or two). Toss the cooked shell beans into the skillet with the mushrooms, add the tomatoes and cook for another few seconds. Remove from heat and stir in a splash of cream if you like. Pour the beans and mushrooms over the gnocchi and sprinkle with grated parmesan.

Serve family style on a big plate or platter.

Serves 4-6.

from: 101 Cookbooks

Ingredients
4 1/2 cups King Arthur White Whole Wheat Flour
1 3/4 teaspoons salt
1 teaspoon instant yeast
1/4 cup olive oil
1 3/4 cups water, ice cold
a few tablespoons chopped herbs (optional)
Semolina flour or cornmeal for dusting

Directions
Stir together the flour, salt, and instant yeast in the bowl of an electric mixer. By hand stir in the oil and the cold water until the flour is all absorbed. Add the herbs. Switch to the dough hook and mix on medium speed for 5 to 7 minutes, or as long as it takes to create a smooth, sticky dough. The dough should clear the sides of the bowl but stick to the bottom of the bowl (to me it looks like a tornado). Add a touch of water or flour to reach the desired effect. The finished dough will be springy, elastic, and sticky, not just tacky.

Transfer the dough to a floured countertop. Cut the dough into 6 equal pieces and mold each into a ball. Rub each ball with olive oil and slip into plastic sandwich bags. Refrigerator overnight.

When you are ready to make pizza (anytime in the next few days), remove the desired number of dough balls from the refrigerator at least 1 hour before making the pizza. Keep them covered so they don't dry out.

At the same time place a baking stone on a rack in the lower third of the oven. Preheat the oven to 450 degrees (you can go hotter, but I like the results I get at 450). If you do not have a baking tone, you can use the back of a sheet pan, but do not reheat the pan. Generously dust a peel or the back of a sheet pan with semolina flour or cornmeal and get ready to shape your pizza dough. Uncover or unwrap the dough balls and dust them with flour. Working one at a time, gently press a dough round into a disk wide enough that you can bring it up onto your knuckles to thin out – you should be able to pull each round out to 12-inches or so. If the dough is being fussy and keeps springing back, let it rest for another 15-20 minutes. Place the pulled-out dough on the prepared sheet pan, and jerk the pan to make sure the dough will move around on the cornmeal ball-bearings (you don't want it to stick to the pan).

Add your toppings (less is more!) and slide the topped pizza onto the baking stone. Bake until the crust is crisp and nicely colored. Remove from the oven. I always finish with more freshly grate parmesan and a small drizzle of good quality extra-virgin olive oil.

from: 101 Cookbooks

Ingredients
4 tablespoons unsalted butter
1 tablespoon curry powder
1 medium apple, cored and chopped
3 green onions, washed, trimmed, and thinly sliced
1 cup whole wheat couscous (or regular)
1 3/4 cup water
1 teaspoon sea salt
1/2 cup pine nuts, toasted
Small handful of mint, chopped

Directions
In a large saucepan over medium-high heat add 3 tablespoons of the butter, the curry powder, and a couple generous pinches of salt, and cook for a minute or until the pieces are fragrant. Stir in the chopped apples and cook for about 3 minutes, enough time for the apples to soften up a bit and absorb some of the curry. Scoop the apples from the pan and set aside in a separate bowl.

In the same pan, again over medium-high heat, add the remaining tablespoon of butter. Stir in the green onions, let them soften up a bit and then add the water and salt. Bring to a boil, stir in the couscous, cover and remove from heat. Steam for 5 to 10 minutes and then use a fork to fluff up the couscous. Stir in the apples, pine nuts, and chopped mint. Season with more salt and curry powder to taste.

from: Jess original

Ingredients
2 bags mini marshmallows
half a stick of butter
1 cup (approx?) peanut butter
rice cereal (rice krispies or similar) … 8 cups? I dunno
1 bag (larger) milk-chocolate chips

Directions
This is basically the recipe for rice krispie treats, but with a peanut butter chocolate cast to them. So you melt up the butter and then you add the marshmallows and melt them in like 1 min increments, stirring in between until they're all melty. Then you spoon in a bunch of peanut butter … until it looks more peanut butter colored. Then you toss in a bunch of rice krispies until it's the right consistency. I like fewer rice krispies in mine than the old recipes call for, but whatever you like. Then you smush the whole blob into a greased 9×13 pan and then you pour the chocolate chips over it in an even layer. Then you stick the whole thing in an oven (I did a couple of minutes broil this time, but next time I think I'll do 350 for a bit longer, maybe) and then the chocolate gets all melty and you can smooth it out with a spoon or knife or whatever so there's a layer on the top.

from: Cooking Light October 2003

Ingredients
4 cups cubed peeled Yukon gold potato (about 2 pounds)
1/2 cup 2% reduced-fat milk
1/4 cup low-fat sour cream
3 tablespoons butter
3 tablespoons chopped fresh chives
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions
Place potato in a saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until tender. Drain. Return potato to pan. Add milk and remaining ingredients; mash with a potato masher to desired consistency.
Yield: 6 servings (serving size: 3/4 cup)

Nutritional Info (3/4 cup(
CALORIES 215(30% from fat); FAT 7.1g (sat 4.5g,mono 1.8g,poly 0.3g); PROTEIN 4.5g; CHOLESTEROL 20mg; CALCIUM 51mg; SODIUM 280mg; FIBER 2.4g; IRON 0.7mg; CARBOHYDRATE 34.5g Bruce Weinstein and Mark Scarbrough

from: Cooking Light May 2006

Ingredients
3 cups (1-inch) sliced asparagus (about 1 pound)
1 (9-ounce) package refrigerated linguine
4 bacon slices (uncooked)
1 cup chopped onion
2 teaspoons bottled minced garlic
1 teaspoon dried oregano
2 cups grape or cherry tomatoes
3/4 cup fat-free, less-sodium chicken broth
1 tablespoon butter
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons fresh lemon juice
1/2 cup (2 ounces) preshredded Parmesan cheese
Shaved Parmesan cheese (optional)

Directions
Cook asparagus and pasta according to pasta package directions, omitting salt and fat. Drain; set aside.
Cook bacon in a large nonstick skillet over medium-high heat until crisp; cool slightly. Remove bacon from the pan, reserving 2 teaspoons drippings in pan. Crumble bacon. Add onion, garlic, and oregano to drippings in the pan; sauté 4 minutes or until onion is lightly browned. Add tomatoes; cook 2 minutes. Add broth; bring to a boil. Stir in butter, salt, and pepper; remove from heat. Place asparagus mixture in a large bowl; add tomato mixture and juice, tossing well. Top with bacon and shredded cheese. Garnish with shaved Parmesan, if desired.

Nutritional Info (2 cups pasta mixture, 2 T cheese(
CALORIES 360(30% from fat); FAT 11.9g (sat 5.3g,mono 3.9g,poly 0.8g); PROTEIN 16.9g; CHOLESTEROL 23mg; CALCIUM 171mg; SODIUM 683mg; FIBER 5.6g; IRON 1.3mg; CARBOHYDRATE 46.1g

from: FillorBurst.com

Ingredients
2 Tilapia fillets
2 Portuguese rolls (or other not too hard, not too soft roll)
Blackened seasoning (Old Bay makes a nice one)
Chili powder
Cayenne pepper
Horseradish sauce
1/3 cup Light mayo
2 leaves Romaine lettuce torn

Directions
Mix mayo with cayenne pepper, chili powder and horseradish to taste. Chill. Sprinkle both sides of fillets with blackened seasoning and pan fry with a little bit of oil. Put mayo mixture on top and bottom of rolls. Place lettuce on top of roll and also bottom to keep roll from getting soggy. Place fillet between lettuce. Assemble and eat. Serve with baked or regular chips on the side.

from: Cooking Light November 2002

Ingredients
2 teaspoons olive oil
1 1/2 cups chopped Vidalia or other sweet onion
3 garlic cloves, minced
1/4 cup water
1 (10-ounce) package fresh spinach, chopped
2 cups chopped plum tomato
2 cups chopped cooked chicken breast (about 1/2 pound)
1/4 cup chopped cooked bacon (about 2 slices)
3 tablespoons balsamic vinegar
4 cups hot cooked angel hair (about 8 ounces uncooked pasta)
1/4 cup (1 ounce) shredded Asiago cheese

Directions
Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 2 minutes. Add garlic; sauté 1 minute. Add water and spinach; cover and cook 2 minutes or until spinach wilts.
Stir in tomato, chicken, bacon, and vinegar; cook 1 minute or until thoroughly heated. Serve over pasta; sprinkle with cheese.

Nutritional Info (1 C spinach mixture, 1 C pasta, 1 T cheese(
CALORIES 350(21% from fat); FAT 8.1g (sat 2.4g,mono 2.6g,poly 0.8g); PROTEIN 26.4g; CHOLESTEROL 42mg; CALCIUM 153mg; SODIUM 433mg; FIBER 4.7g; IRON 4.4mg; CARBOHYDRATE 44.7g

from: Barefoot Contessa

Ingredients
18 tablespoons (2 1/4 sticks) unsalted butter, at room temperature
3 cups sugar
6 extra-large eggs, at room temperature
1 cup sour cream, at room temperature
1 1/2 teaspoons pure vanilla extract
3 cups all-purpose flour
1/3 cup cornstarch
1 teaspoon kosher salt
1 teaspoon baking soda

For the icing:
1 pound (4 sticks) unsalted butter, at room temperature
1 1/2 pounds cream cheese, at room temperature
1 pound confectioners' sugar, sifted
1 1/2 teaspoons pure vanilla extract

To assemble:
2 half-pints blueberries
3 half-pints raspberries

Directions
Heat the oven to 350 degrees. Butter and flour an 18 x 12 x 1 1/2-inch sheet pan.

Cream the butter and sugar in the bowl of an electric mixer fitted with the paddle attachment on high speed, until light and fluffy. On medium speed, add the eggs, 2 at a time, then add the sour cream and vanilla. Scrape down the sides and stir until smooth.

Sift together the flour, cornstarch, salt, and baking soda in a bowl. With the mixer on low speed, add the flour mixture to the butter mixture until just combined. Pour into the prepared pan. Smooth the top with a spatula. Bake in the center of the oven for 20 to 30 minutes, until a toothpick comes out clean. Cool to room temperature.

For the icing, combine the butter, cream cheese, sugar, and vanilla in the bowl of an electric mixer fitted with the paddle attachment, mixing just until smooth.

Spread three fourths of the icing on the top of the cooled sheet cake. Outline the flag on the top of the cake with a toothpick. Fill the upper left corner with blueberries. Place 2 rows of raspberries across the top of the cake like a red stripe. Put the remaining icing in a pastry bag fitted with a star tip and pipe two rows of white stripes below the raspberries. Alternate rows of raspberries and icing until the flag is completed. Pipe stars on top of the blueberries.

from: Words to Eat By

Ingredients
2 T soft butter or margarine, plus more for topping
2 T flour
½ t salt
1/8 t pepper
½ t mustard powder (optional, this gives it a little bite)
2 cups hot milk (take it off the heat just before it boils)
1 ½ cups diced cheddar cheese
12 oz elbow macaroni, cooked al dente
½ cup fresh bread crumbs

Directions
Preheat oven to 350. Spray a 2-quart baking dish with cooking spray and set aside.

Put butter or marg, flour, salt, pepper, and hot milk into blender container. Press low button, then high for 40 seconds. After 20 seconds, gradually add cheese. Mix with macaroni, and empty all into the prepared baking dish. Sprinkle with bread crumbs and dot with additional butter or margarine. Bake for 30 minutes, until bread crumbs are nicely browned and cheese sauce is bubbling.

from: Cooking Light April 2000

Ingredients
1/2 cup fat-free Caesar dressing
1/3 cup Worcestershire sauce
2 tablespoons butter or stick margarine
1 tablespoon dried oregano
1 tablespoon paprika
1 tablespoon dried rosemary
1 tablespoon dried thyme
1 1/2 teaspoons black pepper
1 teaspoon hot pepper sauce
5 bay leaves
3 garlic cloves, minced
2 pounds large shrimp with peels on
1/3 cup dry white wine
10 (1-ounce) slices French bread baguette
10 lemon wedges

Directions
Combine the first 11 ingredients in a large nonstick skillet; bring to a boil. Add shrimp, and cook 7 minutes, stirring occasionally. Add wine, and cook 1 minute or until shrimp are done. Serve with bread and lemon wedges.

Nutritional Info (5 oz shrimp, with sauce, 2 slices bread(
CALORIES 403(20% from fat); FAT 9.1g (sat 3.8g,mono 2.4g,poly 1.7g); PROTEIN 34.4g; CHOLESTEROL 219mg; CALCIUM 211mg; SODIUM 1021mg; FIBER 2.8g; IRON 7mg; CARBOHYDRATE 41.7g

from: Cooking Light January 2005

Ingredients
Rice:
1 cup water
1/4 teaspoon salt
Dash of ground red pepper
1 (14-ounce) can light coconut milk
1 cup uncooked jasmine rice

Stir-fry:
1 teaspoon dark sesame oil, divided
1 (1-pound) flank steak, trimmed and thinly sliced across the grain
1 cup vertically sliced onion
1 cup red bell pepper strips
3 cups sliced bok choy
2 tablespoons chopped fresh cilantro
1 tablespoon chili garlic sauce (such as Lee Kum Kee)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 lime wedges

Directions
To prepare rice, bring first 4 ingredients to a boil in a medium saucepan; stir in rice. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. It will be soft and creamy.
To prepare stir-fry, heat 1/2 teaspoon oil in a large nonstick skillet over medium-high heat. Add half of beef; stir-fry 4 minutes or until done. Remove from pan; cover and keep warm. Repeat procedure with remaining oil and beef.
Add onion and bell pepper to pan; stir-fry 5 minutes. Add bok choy; stir-fry 3 minutes or until vegetables are tender. Add beef, cilantro, chili garlic sauce, 1/4 teaspoon salt, and black pepper; cook 2 minutes or until thoroughly heated. Serve with rice and lime wedges.

Nutritional Info (1 1/4 cups stir-fry, about 3/4 cup rice, and 1 lime wedge(
CALORIES 416(28% from fat); FAT 13.1g (sat 7.5g,mono 3.2g,poly 0.9g); PROTEIN 28.3g; CHOLESTEROL 45mg; CALCIUM 90mg; SODIUM 561mg; FIBER 1.7g; IRON 4.7mg; CARBOHYDRATE 46.5g

from: Everyday Food July/August 2006

Ingredients
3 ears corn, husks and silk removed
1/3 cup milk
1 large egg
1 teaspoon sugar
1/2 teaspoon baking powder
Coarse salt and ground pepper
1/4 cup cornmeal
1/4 cup flour
2 tablespoons vegetable oil
Sour cream (optional)

Directions
Preheat oven to 200°. Remove kernels: Cut off tip of each cob; stand in a wide shallow bowl. With a sharp knife, slice downward to remove kernels. To bowl, add milk, egg, sugar, baking powder, 1/2 teaspoon salt, and 1/4 teaspoon pepper; mix. Fold in cornmeal and flour.

Line a rimmed baking sheet with paper towels. In a large nonstick skillet, heat 1 tablespoon oil over medium. Working in two batches, drop batter into pan by heaping tablespoons. Fry until golden brown, about 2 minutes per side. Transfer to prepared baking sheet. Sprinkle with salt; place in oven. Repeat. Keep warm in oven up to 30 minutes. Serve with sour cream, if desired.

Nutritional Info (1/4 recipe(
222 calories; 11 grams fat; 6.8 grams protein; 26.8 grams carbohydrates; 2.4 grams fiber

from: Jess original

Ingredients
2 bags mini marshmallows
half a stick of butter
1 cup (approx?) peanut butter
rice cereal (rice krispies or similar) … 8 cups? I dunno
1 bag (larger) milk-chocolate chips

Directions
This is basically the recipe for rice krispie treats, but with a peanut butter chocolate cast to them. So you melt up the butter and then you add the marshmallows and melt them in like 1 min increments, stirring in between until they're all melty. Then you spoon in a bunch of peanut butter … until it looks more peanut butter colored. Then you toss in a bunch of rice krispies until it's the right consistency. I like fewer rice krispies in mine than the old recipes call for, but whatever you like. Then you smush the whole blob into a greased 9×13 pan and then you pour the chocolate chips over it in an even layer. Then you stick the whole thing in an oven (I did a couple of minutes broil this time, but next time I think I'll do 350 for a bit longer, maybe) and then the chocolate gets all melty and you can smooth it out with a spoon or knife or whatever so there's a layer on the top.

from: Cooking Light October 2003

Ingredients
4 cups cubed peeled Yukon gold potato (about 2 pounds)
1/2 cup 2% reduced-fat milk
1/4 cup low-fat sour cream
3 tablespoons butter
3 tablespoons chopped fresh chives
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions
Place potato in a saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until tender. Drain. Return potato to pan. Add milk and remaining ingredients; mash with a potato masher to desired consistency.
Yield: 6 servings (serving size: 3/4 cup)

Nutritional Info (3/4 cup(
CALORIES 215(30% from fat); FAT 7.1g (sat 4.5g,mono 1.8g,poly 0.3g); PROTEIN 4.5g; CHOLESTEROL 20mg; CALCIUM 51mg; SODIUM 280mg; FIBER 2.4g; IRON 0.7mg; CARBOHYDRATE 34.5g Bruce Weinstein and Mark Scarbrough