Snack on This.

By on January 2, 2012 in Fiber, Fruit, Healthy Eating, Healthy Snacks

It is a New Year, which means the slate is clean. Time to put new habits in place and ditch the not-so-good habits.

I do not set a specific New Year’s resolution. From past years, I have found that I am lucky to stick past the first day of the year. Yes, my track record with New Year’s resolutions is not so hot. So why waste my time? Maybe it works with you. I am by no means trying to knock New Year’s resolutions!

I have decided to try something new, something not so drastic or intimidating as a New Year’s resolution. Am I weird for being intimidated by the word resolution? Probably.  I have set a few goals, with one being to improve my snack choices.

Snacks can make or break a healthy lifestyle. And holy cow, have you walked down the snack aisle at the grocery store? Countless bags of chips, cookies, candies… fat, salt, sugar, and more sugar. Not cool. Companies spend billions of dollars each year marketing these products, raving about how their product is the best in the world. This does not help our snack situation.

So are you stuck? Need some new ideas? Let’s brainstorm a bit.

1. Fresh Fruit – Fruit is always an awesome option. Fruits are full of vitamins, minerals. and other wonderful things. Pick fruits in season so you are not paying an arm and a leg. Let’s keep our limbs.

2. Trail Mix - A mix of nuts and dried fruits makes for an easy snack to grab on the run. Use all of your will power to walk past the trail mixes with chocolate pieces to avoid added sugar. Better yet, find a recipe to make some at home!

3. Breakfast Cereal - A cereal high in fiber and low in sugar topped with low or non-fat milk makes a perfect snack. Use a small bowl to avoid turning a snack into a feast!

4. Yogurt - There are numerous options for yogurt at the store. The best options are Greek yogurt, as well as low-fat, reduced-fat, or non-fat. Avoid yogurts with added sugar to get the most from the snack!

5. Hummus – I love that this product is gaining popularity. There are a number of varieties, my favorite is roasted red pepper. It pairs perfectly with veggies, crackers, and pretzels.

6. Natural Peanut Butter - I think I have made it well-known I am obsessed with peanut butter. It works perfectly by itself or with another food. Banana + Peanut Butter = A match made in heaven (or the snack aisle :) )

7. Popcorn - Have you seen the 100 calorie popcorn bags? They are awesome! Already portioned out perfectly, this snack requires zero thought. Pop it in the microwave and you are good to go!

8. Granola Bars - These are kind of hit or miss. There are several granola bars that are equivalent to a candy bar (I am a sucker for chocolate, so I would rather choose a candy bar). However, there are several granola bars that make great choices. Compare nutrition labels to make the best choice! My goal is to come up with a recipe for these little guys. I promise to share it when I do :)

9. Fresh Veggies – Another great low calorie snack choice with the benefits of fantastic vitamins and minerals. They are perfect alone or paired with hummus, plain yogurt, or natural peanut butter (I am thinking celery, I do not believe spinach would pair well with peanut butter. I love both, but the thought of peanut butter with spinach makes me cringe.)

10. Nuts - Pistachios, almonds, and walnuts are also great snacks. Like trail mix, they are easy to grab on the go. Also, nuts are filled with healthy fats. Just be mindful of the portion sizes, the calories in these fellows can add up pretty fast.

Snack on, friends :)

 

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Peanut Butter Snicker Cookies

By on December 21, 2011 in Chocolate, Holiday Baking, Holidays, Peanut Butter

Only 4 days until Christmas. Do you know what that means? My sister and I are busy baking in the kitchen! Today we baked our favorite sweet treat– Peanut Butter Snicker Cookies. We overtook mom’s kitchen this afternoon, armed with flour and some Christmas tunes. When you put us together in the kitchen, a disaster is waiting to happen! While I am telling you about our baking blunders, I will throw some pretty cookie making into the mix ;)

Disaster number one: I burned plastic. We had way too many things going on at once (we were trying to start dinner in the midst of cookie baking). I was pulling chicken out of a plastic bag, and as I was doing so I placed the plastic on the hot stove. Good thing I noticed immediately, so just a bit was stuck on the glass stove top. Sis kindly reminded me the red lights show which burner is hot – duh. No worries mom, we got it all cleaned up :)

Let’s talk about disaster number two. My sister burned the rolls. Obviously we are incapable of multi-tasking. Luckily only the bottoms were burnt and the rest of the roll could be salvaged. And we are super lucky not a single batch of cookies were burnt! That would have been upsetting. We can totally deal with burnt-bottomed rolls.

Annnd disaster number three was just how the kitchen looked when we were done. Flour was everywhere. On the counter, floor, us, and I would not be surprised if it ended up on the ceiling and walls, too! I should have taken pictures to prove it.

Okay, so back to the cookies. The delicious peanut butter cookie dough is wrapped around a miniature Snickers, then baked to a beautiful golden brown. Once they cool a bit, they are drizzled with melted chocolate. Then, of course, the cookies are sampled! :)

I am not sure when my family started baking these cookies at Christmas time, but ever since we stumbled upon this recipe, they have found their way onto our Christmas cookie tray. Maybe they will make a guest appearance on yours… or become a holiday staple!

Peanut Butter Snicker Cookies
Recipe Adapted from Mars Bright Ideas
Makes 4 dozen cookies

1 bag Miniature Snickers
2 sticks Margarine, Softened
1 cup Light Brown Sugar
1 cup White Granulated Sugar
3 1/2 cups All-Purpose Flour, Sifted
2 Large Eggs
1 cup Natural Creamy Peanut Butter
1 teaspoon Vanilla
1 teaspoon Baking Soda
1/2 teaspoon Salt
2 cups Melted Chocolate Chips, Optional

1. Cream together butter, peanut butter, brown sugar, and white sugar using a mixer on medium speed until light and fluffly.
2. Gradually add eggs and vanilla until combined well. Then mix in flour, salt, and baking soda.
3. Cover and chill dough for 1 hour.
4. While chilling dough, unwrap all of the Miniature Snickers.
5. Remove dough from refrigerator and preheat oven to 325 degrees.
6. Then take a tablespoon sized piece, form into a ball, then flatten. Place a Miniature Snickers in the center and wrap dough around the candy. Repeat until all dough is used.
7. Place on a greased cookie sheet and bake for 10-12 minutes at 325 degrees.
8. Cool on a cooling, then top with melted chocolate if desired.

Per cookie: 196 Total Calories, 91 Calories from Fat, 10.1 g Total Fat, 2.8 g Saturated Fat, 10 mg Cholesterol, 132 mg Sodium, 23.9 g Total Carbohydrates, 1.1 g Dietary Fiber, 14.9 g Sugars, 3.2 g Protein
*Nutritional information varies with products used


As with all sweets, enjoy in moderation :)

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Holiday Drinks

By on December 20, 2011 in Drinks, Healthy Eating, Holidays

It is that time of year again! You have what seems like an endless number of holiday parties to attend. Each party with better goodies than the last. So how do you know where to spend your calorie budget? That may be a hard question. Let’s start with holiday drinks.

Drinks are probably the easiest way to take in calories without noticing. With the mouthwatering spread of food, it is hard to remember to add in calories from the drink table. You have the standard drinks to choose from, holiday specialties, and sometimes alcohol. So let’s break it down. Let’s take a look at the numbers so we can know what to choose, what we are better off skipping, and what we can make better.

Hot Chocolate

Hot chocolate is a winter favorite, especially when the temperatures and snow are falling. When choosing a brand of hot chocolate, take a look at how many calories and grams of fat there are per serving. The number of calories and grams of fat vary greatly with the liquid they are mixed in. When using a powdered mix, such as Swiss Miss, use water instead of milk to reduce calories and fat. Also, factor in the toppings like Cool Whip and marshmallows!

  • 1 packet of Swiss Miss made with 6 fluid ounces of water contains 120 calories and 2 grams total fat.
  • 1 serving of Ovaltine made with 2% Reduced-Fat milk contains 187 calories and 3.8 grams total fat.
  • A short hot chocolate at Starbucks made with whole milk without whipped cream contains 172 calories and 6.8 grams total fat. One made with skim milk contains 128 calories and 1.2 grams total fat.
  • 2 tablespoons of Cool Whip adds 25 calories and 1.5 grams total fat
  • 10 miniature marshmallows adds 22 calories and less than 0.1 grams total fat.

Soft Drinks

A standard at most gatherings, soft drinks are known to be high in sugar and empty calories. But exactly how many calories are in each cup?

  • 1 cup of Mt. Dew contains 110 calories and 31 grams of sugar.
  • 1 cup of Coke contains 97 calories and 27 grams of sugar.
  • 1 cup of Sprite contains 96 calories and 26 grams of sugar.

Diet soft drinks contain 0 calories per serving and artificial sweeteners. If you are trying to watch your calories, diet soft drinks may be your drink of choice. Not a fan of artificial sweeteners? Watch your serving size to save calories!

Eggnogg

That frothy cup of eggnog may look appealing, but if you look at the nutritional information you may choose a piece of pie instead!

  • 1 cup of eggnogg contains 343 calories and 19.1 grams total fat.

Wine

4 ounces is considered a serving of wine. Most types contain right around 100 calories per serving. You can easily cut those calories in half by making a wine spritzer. Use 2 ounces of wine and 2 ounces of Diet Ginger Ale, Diet Sprite, or Club Soda to have a nice fizzy beverage (with half the number of calories).

Hard Liquors

A 1 1/2 ounce shot of 80 proof liquor contains 96 calories. Measure the number of shots in a drink in order to keep track of calories. Also, keep in mind what is mixed in with the drink. High calorie mixers can be substituted with diet soft drinks to keep calories in check.

Beer

A bottle of beer typically contains around 150 calories. Approximately 50 calories can be saved by choosing a light beer. So, if beer is your drink of choice, be mindful of how many are guzzled down. Also, consider light beer to save calories.

Spiced Apple Cider

Whether you serve it hot or cold, this cinnamon-spiced drink can be a holiday treat. Cider has an average of 120 calories and 26 grams of sugar per cup.

Water

You may be thinking “Okay, captain obvious!” But really, if you are enjoying an extra cookie… or two, or three, or four – a zero calorie beverage may be a good choice if you would rather eat your calories. :)

Nutritional information from CalorieKing food database.

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Chocolate-Dipped PB Cookies

By on December 15, 2011 in Chocolate, Peanut Butter

Do you know how close Christmas is? It is really, really close. You would think it should have sunk in my brain by now, with all the Christmas music, crazy holiday shoppers, and the giant Santa my neighbor has in his yard. Yet, I don’t think it has. At all. Maybe it has something to do with it being 75 degrees in Charleston today?!

So my plan was to bake some cookies or something of that sort tonight. After realizing the temperature, there was no way in this world I was going to turn my oven on! Plus, rolling out sugar cookies, making icing, and decorating sounded like way too much work. I decided to do some non-baked cookies and tossed on some festive sprinkles, instead. I think it was a wise choice :)

These cookies are ALWAYS a crowd pleaser. And, nobody ever believes me when I tell them how easy they are. It is crazy simple, and I am going to let you in on how to make this chocolate-dipped treats.

All you need is round crackers (you know, like Ritz — or better yet, the store brand), peanut butter, and almond bark (or chocolate chips). Oh, and sprinkles if your little heart desires.

You may argue these are crackers and not cookies. That is fine, but to me, cookie sounds more appealing. These little guys also remind me of the Girl Scout cookies called Tagalongs.

You have to try them. Now. Then let me know if you think they are worthy of a cookie title :)

Chocolate-Dipped PB Cookies

Makes approximately 36 cookies

2 sleeves of Round Crackers (approximately 72 crackers)
1 cup Peanut Butter
16 ounces Almond Bark (or you can use chocolate chips)
Sprinkles, optional

1. Smear peanut butter on one side of a cracker.
2. Sandwich another cracker on top of the peanut butter. Repeat until you have sandwiched all of the crackers with peanut butter in the middle.
3. Heat chocolate in a double boiler or follow the directions to melt in the microwave.
4. Dip each peanut butter sandwich in chocolate, place on wax paper.
5. Before chocolate hardens, top with sprinkles if you choose.

Per cookie, approximately: 72 Total Calories, 42 Calories from Fat, 4.7 g Total Fat, 1.4 g Saturated Fat, 1 mg Cholesterol, 38 mg Sodium, 5.5 g Total Carbohydrates, 0.5 g Dietary Fiber, , 2.2 g Sugars, 2.2 g Protein

They also make the perfect fast and easy homemade gift. I know a few lucky people who find these on their desks in the morning :)

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Cayenne-Rubbed Salmon with Orange Marmalade Glaze

By on December 13, 2011 in Cayenne Pepper, Orange Marmalade, Salmon

Do you ever get stuck in a rut trying to plan your weeknight meals? That definitely happens in this house. I get stuck on the same flavors and everything starts tasting the same. Sometimes I walk into my kitchen and all creativity is zapped from my body. That is when I like to throw this dinner into the rotation of meals. It is quick, easy, and has some flair.

 

This is not your ordinary salmon, this recipe has some sass. The cayenne pepper gives it a nice kick, yet the orange marmalade cools it down a notch leaving a nice mix lingering in your mouth. A perfect sweet and spicy combination will surely impress your taste buds!

Oh, and I also must mention how awesome salmon is for you! Salmon is well-known to contain omega-3 fatty acids. This essential nutrient is required for brain function, as well as  growth  and development. Essential nutrients are the nutrients that are essential in your diet; nutrients your body does not make. There is also evidence to suggest omega-3 fatty acids help keep your heart healthy by reducing inflammation and lowering blood cholesterol.

A serving size of fish is 3.5 ounces, which is about the size of a checkbook. (Side note: I often wonder what everyday item will be used when checkbooks become extinct. Anyways…)  In order to gain nutritional benefits of the omega-3 fatty acids, the American Heart Association recommends eating 2 portions of fish each week (a total of 7 ounces). Fatty fish high in omega-3 fatty acids include: salmon, albacore tuna, mackerel, sardines, herring, and lake trout.

For this recipe, I use the individually frozen salmon fillets. You can often find these on sale at the grocery store, then you do not have any pressure to use up expensive, fresh salmon. Another nice thing about this recipe is you only need a few things: salmon (of course), olive oil, cayenne pepper, orange marmalade, and lime juice. Easy peasy.

Cayenne-Rubbed Salmon with Orange Marmalade Glaze

Makes 4 portions of salmon.

4 – 3.5 ounce salmon fillets
1 tablespoon Olive Oil
2 teaspoons Cayenne Pepper
1/4 cup Orange Marmalade
2 tablespoons Lime Juice

1. In a skillet, heat olive oil on medium heat.
2. While heating oil, rub cayenne pepper on both sides of each piece of salmon.
3. Place salmon in skillet and cook for approximately 3-4 minutes on each side. The salmon is done when it is flaky a layer is lifted with a fork. It will still have a light pink color.
4. Once salmon is done, remove from pan. Quickly add in orange marmalade and lime juice. Cook until just bubbly, be careful not to burn.
5. Serve orange marmalade glaze over salmon and enjoy!

Per 3.5 ounce serving: 142 Total Calories, 63 Calories from Fat, 7 g Total Fat, 1.2 g Saturated Fat, 18 mg Cholesterol, 29 mg Sodium, 14.4 g Total Carbohydrates, 12.2 g Sugars, 6.5 g Protein
*Please note, nutritional information varies with products used.

 

Serve this little beauty with some green beans and you have yourself a fancy meal!

 

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Hello Cutie

By on December 12, 2011 in Citrus, Fruit, Snack, Soluble Fiber

I have a confession.

It takes me an abnormally long time to get through the grocery store. I read an embarrassing number of labels and spend way too much time gazing at weird products.

During my allotted time spent in the produce aisle, admiring some star fruit and contemplating purchasing some plantains, I saw a bit of orange out of the corner of my eye. It did not take me long to remember CUTIES ARE NOW IN SEASON! You know, those cute, little clementines so cleverly called Cuties? I quickly decided I was not going to bother with plantains, I was taking a few Cuties home with me.

Cuties is one name brand for these fruits, yet they have other names; such as, clementines, tangerines, and mandarins.

Winter is kind of blah when it comes to fresh fruits and vegetables. Luckily, these little guys (and other citrus fruits) are in season. They are the perfect snack to grab on the run or a great addition to a packed lunch. Though they may be small, they are packed with an array of nutritional benefits.

So, let’s break it down.

For one, clementines are only 40 calories each. Low calorie snack options are great, because they provide some substance without making you too full for the next meal. A clementine is also wonderful paired with any lunch or dinner. You can substitute this new 40 calorie buddy of yours for an unhealthy side, like potato chips. This quick switch saves you calories and adds a healthy touch!

Clementines are also high in Vitamin C, which some research suggests plays a role in increasing immune function. Vitamin C also helps improves iron absorption, another important mineral. There is also evidence that supports Vitamin C protects against certain diseases, such as heart disease and cancer.

Clementines are also a good source of dietary fiber, specifically soluble fiber. Dietary fiber is an intact part of a plant that is not digestible. Not digestible sounds like a bad thing, but in fact, it is good when we are talking about fiber. Soluble fiber can form gels. This substance “sticks” to cholesterol in the bloodstream, which decreases absorption and blood cholesterol levels. In regards to lowering blood sugar levels, soluble fiber slows digestion which makes slows the release of sugar in the bloodstream  . I will talk about soluble fiber’s other half, insoluble fiber, later :)

So, what are you waiting for? Enjoy a Cutie (or other citrus fruit) with a cutie ;)

 

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Buckeyes

By on December 8, 2011 in Chocolate, Peanut Butter, Powdered Sugar

Peanut butter and chocolate were made for each other. There is no doubt in my mind. Regardless of how the two are paired, they are always divine. Even if it is just an occasional spoonful of peanut butter with a couple chocolate chips on top. Sometimes the most simple things are the best.

Today I started my Christmas baking. I love making my favorite Christmas treats to share with friends and family. Oh, and I may sample a time or two :) Buckeyes are one of my favorite Christmas treats, and they are always a huge hit. Making a platter of Christmas goodies? Throw some Buckeyes into the mix for a pretty addition!

Born and raised in Ohio, Buckeyes are a staple at Christmastime (if you didn’t know, buckeye is the state tree).

They are simple to make, too. Buckeyes are only peanut butter balls dipped in yummy chocolate. The only downfall to these little guys is they are super easy to pop in your mouth! So beware! Be conscious of how many you sample :)

Peanut butter is a great source of protein and has a multitude of health benefits. Most jars of peanut butter contain high amounts of hydrogenated fats, so in order to make this recipe a little healthier look for a peanut butter that contains no hydrogenated oils. One of my favorites is Skippy Natural peanut butter. It is not too highly priced, and also is not the type of natural peanut butter that requires stirring. However, there are plenty of options for natural peanut butters. Find your favorite :)

So what are we waiting for?

Buckeyes

Makes approximately 3 dozen buckeyes, depending on size.

1 stick Butter
1 pound Powdered Sugar
1 1/2 cup Peanut Butter
1 teaspoon Vanilla
16 ounce Chocolate Almond Bark or Chocolate Chips

1. Melt butter and stir in peanut butter.
2. Mix in powdered sugar.
3. Shape into balls (approximately 1″ diameter), place in refrigerator to chill.
4. Melt chocolate using the microwave or double boiler.
5. Dip peanut butter balls in chocolate, leaving the top of the ball out of the chocolate.
You can use a variety of techniques when dipping the peanut butter balls. You can insert a toothpick and dip using that. If you want to avoid leaving a hole from the toothpick (like I do), you can use rest the peanut butter ball on top of a fork, dip it into the chocolate, and drain the excess chocolate by lifting it out of the chocolate quickly.
6. Place on wax paper to let chocolate harden.

Serving Size 1 buckeye: 94 Total Calories, 53 calories from Fat, 5.9 g Total Fat, 2.2 g Saturated Fat, 3 mg Cholesterol, 42.7 mg Sodium, 9.7 g Total Carbohydrate, 0.6 g Dietary Fiber , 8.5 g Sugars, 1.9 g Protein

One word: yum.

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Miniature Meatloaves

By on December 7, 2011 in Breadcrumbs, Ground Beef/Turkey, Ketchup

Everything is cuter when it is miniature.

Miniature humans (aka babies).

Miniature Schnauzers (especially this little pup we call Zoey).

And… you guessed it, miniature meatloaves!

Miniature meatloaves are the perfect way to portion out a serving a meat. It is possible to get too much of a good thing. That is where portion sizes come into play.

A serving size of meat is 3 ounces, or about the size of a deck of cards.

These little guys are portioned out before baking, so there is no thought required when serving.

Miniature Meatloaves

Makes ~6 miniature meatloaves.

1 pound 93/7 ground beef (or ground turkey)
1/4 cup Breadcrumbs
1 Egg
1/4 teaspoon cracked black pepper

For the sauce:
1/4 cup Ketchup
2 tablespoons Brown Sugar, optional

For the filling:
1/2 cup Part-Skim Mozzarella Cheese

1. Preheat oven to 350 degrees.
2. In a medium-sized bowl, thoroughly mix ground beef, breadcrumbs, egg, and black pepper.
3. If using brown sugar, mix with ketchup in a separate bowl.
4. Spray muffin tin with cooking spray.
5. Take approximately 3 ounces of meat (the size of a deck of cards), slightly flatten on hard surface to form a small disc. Place approximately 1 tablespoon mozzarella cheese in the center and form meat into a ball around it (to create the cheese filling). Place in muffin tin. Continue until you have used all of the meat (should be approximately 6 loaves).
6. Top miniature meatloaves with sauce.
7. Bake for 30-35 minutes.

Per Miniature Meatloaf: 224 Total Calories, 78 Calories from Fat, 8.6 g Total Fat, 4.1 g Saturated Fat, 103 mg Cholesterol, 269 mg Sodium, 9.2 g Total Carbohydrates, 5.6 g Sugar, 26.2 g Protein

*Nutritional information varies with products used.

To reduce amount of calories and fat, you can omit cheese and brown sugar.

I enjoyed my dinner with some whipped red potatoes and steamed broccoli!

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Homemade Breadcrumbs

By on December 6, 2011 in Breadcrumbs, Whole Wheat Bread

Ever look at the ingredient list on a food label? It is amazing what food processing plants slip in there. Unfortunately, the only ingredient in breadcrumbs is not bread. High fructose corn syrup, hydrogenated oils, and salt all make the list.

This inspired me to start making my own breadcrumbs, which allows me to control the ingredients. No high fructose corn syrup. No hydrogenated oils. No salt. Just some whole wheat bread, and occasionally dried herbs.

Making your own breadcrumbs is a great use for bread that expires soon. They are also much cheaper than the container of breadcrumbs at the store. Cost effective and health effective? I think I can deal with that.

It may sound weird, but nobody in my house likes to eat the ends of a loaf a bread. I am not sure why, may just be a mental thing. Instead of tossing the ends, I turn them into crumbs.

Also, avoid using stale bread since you probably do not want stale tasting breadcrumbs. Don’t ask me how I know :)

Homemade Breadcrumbs

Makes approximately 2 cups

5 slices of bread

1. If bread is not dry enough to crumble easily, place in oven at 300 degrees for 10-15 minutes. Flip bread halfway through.
2. Grind bread until desired coarseness in a food processor. Don’t have a food processor? Place bread in a Ziploc bag and roll with rolling pin.

I used the pulse setting on my blender… But please do not blame me if your blender does not want to make breadcrumbs.

Use in cooking to coat, fill, flavor, or stuff! The possibilities are endless.

 

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Chicken Salad Makeover

By on December 5, 2011 in Chicken, Greek Yogurt

Do you know the ingredients in mayonnaise? Egg yolk, more egg yolk, and yes, more egg yolk… with a touch of oil.  Probably not the wisest condiment of choice. This high fat ingredient in chicken salad is one of those things that make it not-so-healthy. Do you remember our friend Greek yogurt? Well, that too has a creamy texture and tangy taste, making it a perfect substitution!

By replacing mayonnaise with plain Greek yogurt in this recipe, you save yourself 11 grams of fat and 115 calories. Pretty cool, huh? You are also getting all of the wonderful benefits of Greek yogurt.

This recipe is fabulous because it only takes minutes to put together. You can make it super simple and use a can of chicken, or even use up some of your leftover chicken from the night before. Either way, you have yourself a great meal in minutes.

Chicken Salad

makes 4 servings

10 ounce can of chicken
5 ounces Greek yogurt
Juice from 1/2 lemon (or about 1 tablespoon lemon juice)
1 Roma tomato, diced
1/4 cup Feta, crumbled

1. Drain canned chicken. If using leftover chicken, shred or dice.
2. Mix chicken with Greek yogurt in a small bowl.
3. Stir in lemon juice, diced tomatoes, and feta.
4. Enjoy with your choice of grain – whole wheat bread, tortillas, crackers, etc :)

Per serving: 189 Total Calories, 77 Calories from Fat, 8.6 g Total Fat, , 3.5 g Saturated Fat, 46 mg Cholesterol, 216 mg Sodium, 5 g Total Carbohydrates, 0.5 g Dietary Fiber, 3.1 g Sugars, 22.8 g Protein

 

I enjoyed mine in a pretty, green spinach wrap :)

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