Asparagus with Mustard Vinaigrette

Instructions:

1. Wash asparagus and trim the ends. If stems are tough, remove the outer layer with a vegetable peeler. 
2. Steam or drop the asparagus into boiling water and cook approximately 8 minutes or until desired texture is reached; drain.
3. Measure mustard into a bowl. Whisk in vinegar, sugar, salt, pepper and parsley. Whisk in olive oil until mixture is blended.
4. Pour over cooked asparagus. Serve warm.

Yield = 6 servings
Serving Size = ½ cup
Exchanges = 1 Vegetable, 1 Fat

Nutrition Facts:
Calories = 63
Total Fat = 5 grams
Saturated Fat = 1 gram
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrates = 3 grams
Sodium = 117 milligrams
Dietary Fiber = 1 gram

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Chicken-Broccoli Stir Fry

Instructions:

1. Combine first 6 ingredients in bowl, stir until mixed. Toss cut up chicken with mixture and let stand 10 minutes. 

2. Cut broccoli florets from stem; peel stems and slice 1/4" thick. 

3. Heat wok or large skillet over high heat; add 1 tsp. oil. When almost smoking, add chicken and stir-fry 4 minutes. Remove chicken. 

4. Add remaining 1 tsp. oil to wok. Add broccoli, carrots, and scallions; stir fry 1 minute. 

5. Add water and cook, scraping bottom of wok until veggies are tender, 5-7 minutes. Return chicken to wok and heat through. 
   

Yield = 4 servings
Serving Size:1/4 Recipe
Exchanges: 2 Lean meat, 2 ½ Vegetable, 1/2 Fat

Nutrition Facts:
Calories = 189
Total Fat = 4 grams
Saturated Fat = 0.5 grams
Cholesterol = 51 milligrams
Protein = 25 grams
Carbohydrates = 15 grams
Sodium = 327 milligrams
Dietary Fiber = 4.5 grams

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Italian Turkey Sauté

Instructions:

1. Heat the oil in a large skillet over medium-high heat.  Add the onion and sauté for 5 minutes.

2. Add the garlic and sauté for 2 more minutes.

3. Add the crushed tomatoes and wine.  Bring to a boil.  Lower the heat and simmer for 10 minutes.

4. Add the remaining ingredients and simmer for 5 minutes.

Yield = 6 servings
Serving Size = 3 oz.
Exchanges = 3 Very Lean Meat, 1 Vegetable, ½ Fat

Nutrition Facts:
Calories = 161
Total Fat = 4 grams 
Saturated Fat = 1 gram
Cholesterol =  52 milligrams
Protein =  24grams
Carbohydrates = 6 grams
Sodium = 240 milligrams
Dietary Fiber = 2 grams

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Pasta Fagioli

Instructions:

1. Bring stock and wine to a simmer in a large skillet.  Add garlic, onion, green pepper, carrot, celery and thyme.

2. Simmer 4-5 minutes.

3. Add tomatoes, mushrooms, eggplant, bay leaf, tomato paste and beans; bring to a simmer.

4. Add pasta and oregano; bring to a simmer, cook until pasta is tender.  The pasta will thicken the broth.

5. Add enough water or broth to keep it the consistency of a thick chowder.

Yield = 4 servings
Serving Size = 1 cup
Exchanges = 2 starch, 1/2 meat, 2 vegetables

Nutrition Facts: 
Calories = 225
Total Fat = 1 gram 
Saturated Fat = 0 grams
Cholesterol =  0 milligrams
Protein =  10 grams
Carbohydrates = 42 grams
Sodium = 345 milligrams
Dietary Fiber = 7 grams

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Shredded Carrot and Raisin Salad

Instructions:

1. Combine carrots, apples and raisins in a large bowl.

2. Combine remaining ingredients; spoon over carrot mixture; toss to coat and refrigerate.

Yield = 3 cups (6 servings)
Serving Size = ½ cup
Exchanges = 2 Vegetable, 1 Fruit

Nutrition Facts:
Calories = 105
Total Fat = 3 grams 
Saturated Fat = 0 grams
Cholesterol = 1 milligram
Protein = 3 grams
Carbohydrates = 23 grams
Sodium = 48 milligrams
Dietary Fiber = 4 grams

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Tofu Chili

Instructions:

1. In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire sauce; set the mixture aside.

2. Coat a large nonstick skillet with cooking spray.  Sauté onion, green pepper and celery until the onion is translucent.

3. Add tofu mixture; cook and stir 3 minutes longer.

4. Add tomato, tomato sauce, beans and basil. 

5. Mix well, cover, and simmer over medium-low heat for 30 minutes.

6. Garnish with chopped green onion, if desired.

Yield = 9 cups
Serving size = 1 cup
Exchanges = 1 lean meat, 1 starch, 1 vegetable

Nutrition Facts:
Calories = 153                                     
Total Fat = 3 grams     
Saturated Fat = 0 grams 
Cholesterol = 0 milligrams               
Protein = 11 grams
Carbohydrate = 23 grams                     
Sodium = 748 milligrams     
Dietary Fiber = 7 grams

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California Coleslaw

Instructions:

1. Combine cabbage, carrot, green and red peppers, onion and parsley in a large bowl, stirring well. Set aside.

2. Combine vinegar, Italian dressing, sugar substitute, salt and pepper in jar; cover tightly and shake vigorously.

3. Pour dressing mixture over vegetables, tossing gently to coat well.

4. Cover and refrigerate until thoroughly chilled. Stir coleslaw lightly before serving, and serve, using a slotted spoon.
   

Yield = 8 servings
Serving Size = 1/2 cup
Exchanges = 1 vegetable

Nutrition Facts:
Calories = 40
Total Fat = 1 gram
Saturated Fat = 0 grams
Cholesterol = 4 milligrams
Protein = 2 grams
Carbohydrates = 6 grams
Sodium = 131 milligrams
Dietary Fiber = 1 gram

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Strawberry Smoothie

Instructions:

1. Combine yogurt, milk, and Splenda in blender. 

2. With blender running, add strawberries, a few at a time, through opening in lid.

3. Blend until smooth; add ice cubes one, at a time, through opening in lid.

4. Pour into glasses.

Yield: 4 (6-ounce) servings
Serving Size: 6 ounces
Exchange: ½ Milk, 1 Fruit

Nutrition Facts:
Calories = 82
Total Fat = 0 grams 
Saturated Fat = 0 grams
Cholesterol = 1 milligram
Protein = 5 grams
Carbohydrates = 16 grams
Sodium = 57 milligrams
Dietary Fiber = 2 grams

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Zesty Salmon Fillets

Instructions:

1. Broil salmon fillets for 5 minutes.

2. Mix together mayonnaise, balsamic vinegar, and mustard.

3. Spread mixture on top of each fillet and broil for another 5 minutes.

Yield: 2 fillets
Serving Size : 1 fillet
Exchanges: 3 Lean meat, ½ Fat

Nutrition Facts:
Calories = 213
Total Fat = 9.5 grams 
Saturated Fat = 1 gram
Cholesterol = 65 milligrams
Protein = 23 grams
Carbohydrates = 5 grams
Sodium = 483 milligrams
Dietary Fiber = 0 grams

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Chocolate Banana Brownies

Instructions:

1. Preheat oven to 350 degrees F. Spray an 8-inch square pan with nonstick cooking spray.

2. Place the cocoa, 1/4 cup water, and the banana into a large blender or food processor. Blend until smooth.

3. Add the artificial sweetener, egg whites, vanilla extract, baking powder, and salt.  Blend until mixture is smooth.

4. Add the flour, oat bran, and 1/2 cup water a little at a time and blend again until smooth.

5. Pour the chocolate mixture into the prepared pan.  Bake for 20-25 minutes.  Cool.

Yield = 12 brownies
Serving Size = 1 brownie
Exchanges Per Serving = 1 starch

Nutrition Facts:
Calories = 71
Total Fat = 0.5 grams 
Saturated Fat = 0 grams
Cholesterol = 0 milligrams
Protein = 3 grams
Carbohydrates = 15 grams
Sodium = 96 milligrams
Dietary Fiber = 2 grams

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Roasted Pomegranate Chicken

Ingredients:                            

Instructions: 

1. Preheat oven to 375 degrees Fahrenheit. Take the skin off of the chicken. In a small bowl, mix oil and garlic. Brush over chicken. 
2. Place chicken in a shallow baking dish. Bake in preheated oven for 45 minutes, basting several times with pan juices, until chicken is browned and juices run clear when a thigh is pierced at thickest part with a fork. 
3. Remove 1 tablespoon seeds from pomegranate. Set aside for garnish. Squeeze juice from remaining pomegranate through a sieve into a small bowl. 
4. In a small saucepan, mix pomegranate juice, wine, lemon juice, sugar and cinnamon. Bring to a boil over high heat. Reduce heat to low and cook 5 minutes. Season sauce with salt and pepper to taste. 
5. Transfer roasted chicken to a serving platter and pierce each piece several times. Pour sauce over chicken. Garnish with pomegranate seeds and serve at room temperature. 

Yield: 4 Servings
Serving Size: 1 Chicken Quarter
Exchanges: 6 Meat, 1/2 Fruit

Nutrition Facts:
Calories = 322
Total Fat = 14 grams
Saturated Fat = 4 grams
Cholesterol = 171 milligrams
Protein = 44 grams
Carbohydrate = 5 grams
Sodium = 346 milligrams
Dietary Fiber = 0 grams

Credits: 
Recipe from: Everyday Cooking for the Jewish Home by Ethel G. Hofman. Modified by Bonnie R. Giller, MS, RD, CDN, CDE

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Potato Zucchini Latkes

Ingredients:

3 oz. potato, grated
1 ½ cup zucchini, grated
1 tsp. onion, grated 
1 egg white, beaten
Seasonings to taste
Nonstick cooking Spray

Instructions:

1. Peel and finely grate zucchini. Pat dry with a towel. 
2. Peel and finely grate potato.
3. Beat egg white and combine with potato, zucchini and seasonings (onion powder, garlic powder, pepper) to taste. Mix well.
4. Spray skillet with nonstick cooking spray and drop mixture by spoonful into pan.
5. Cook over medium-high heat until golden brown on both sides.

Yield: 1 serving 
Exchange: 1 starch, 1 vegetable

Nutrition Facts: 
Calories= 110 
Fat= 0 gm 
Cholesterol= 0 mg 
Carbohydrate= 22 gm
Dietary Fiber= 3 gm

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Tofu Veggie Burgers

Ingredients:                            

Instructions: 

1. Drain and crumble tofu in a large mixing bowl and set aside. 
2. Heat a large skillet coated with nonstick spray and add olive oil. Sauté the onion, celery, carrots, and mushrooms. 
3. Add the oats, herbs and spices to the sauté mixture. Continue cooking until the oats are toasted. 
4. Add the water and stir to combine. 
5. Remove the skillet from heat and stir in the breadcrumbs. Let the mixture cool, then add it to the crumbled tofu and mix well. With your hands, shape the mixture into patties or balls. 
6. Brown the patties or balls until dark on both sides. Eat as is or as part of a sandwich. You can use the tofu balls in sauces or stews. Or, you can bake the mixture in a loaf pan for a delicious Tofu “Meat” Loaf.

Yield: 12 Patties or 24 Tofu Balls 
Serving Size: 1 Patty or 2 balls
Exchanges: 1 ¼ Starch, 1 Lean Meat

Nutrition Facts:
Calories = 145
Total Fat = 4 grams
Saturated Fat = 0.7 grams
Cholesterol = 0 milligrams
Protein = 7.5 grams
Carbohydrate = 20 grams
Sodium = 188 milligrams
Dietary Fiber = 3 grams 

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Pineapple Salsa

Ingredients:                            

Instructions: 

1. Combine all ingredients.

2. Cover and refrigerate for an hour or more to blend flavors.

3. Serve with grilled or broiled fish.

Yield: 11 servings (approximately 1 1/3 cups)
Serving Size: 2 Tablespoons
Exchange: 2T = Free food

Nutrition Facts:
Calories = 20
Total Fat = 0 grams
Saturated Fat = 0 grams
Cholesterol = 0 milligrams
Protein = 0 grams
Carbohydrate = 5 grams
Sodium = 6 milligrams
Dietary Fiber = 0 grams 

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Classic Marinade

Ingredients:
½ cup rice or white wine vinegar
1 tbsp. canola oil
¼ cup finely chopped onion
1 small bay leaf
2 sprigs fresh rosemary, thyme or oregano (or ½ tsp. dried)
2 cloves garlic, finely minced
½ tsp. freshly ground black pepper
Assorted veggies, sliced into thick rounds
Lean meat, skinless poultry, or firm tofu cut into 2-inch cubes

Instructions:

1. In bowl, combine marinade ingredients until well blended.

2. Add food to be grilled and turn several times until all sides are coated.

3. Cover and refrigerate for at least 30 minutes, occasionally turning food so that marinade is evenly distributed.

4. Drain and discard marinade.

5. Thread skewers with vegetables, meat, poultry or tofu. Grill, turning often to prevent charring.

NOTE: It is best to make separate skewers for meat and vegetables, since cooking times will vary. If desired, make additional marinade for basting. DO NOT BASTE WITH USED MARINADE.

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Papaya, Jicama, and Avocado Salad

Ingredients:      

¼ c. fresh lime juice
1 1/2 tbsp. extra-virgin olive oil
1/8 tsp. freshly ground black pepper, plus more for seasoning
1 small avocado, peeled and pitted
1 papaya (about 1 ½ pounds), peeled, seeded, and cut into 1/2-inch dice
1 medium (about 1 pound) jicama, peeled and cut into ½-inch dice
¼ c. fresh cilantro leaves, coarsely chopped

Instructions: 
In a small bowl, whisk together the lime juice, olive oil, and the pepper; set aside. Cut the avocado into ½-inch cubes. In a medium bowl, combine the papaya, jicama, and the avocado. Add the lime vinaigrette, and toss well to combine. Add the cilantro, season with pepper, and toss to combine. Serve.

Yield: 6 servings
Serving Size: 1/6 of the recipe
Exchange: 1 Fruit, 1 ½ Vegetables, 1 ½ Fats

Nutrition Facts:
Calories = 167
Total Fat = 9 grams
Saturated Fat = 1.5 grams
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrate = 23 grams
Sodium = 9 milligrams
Dietary Fiber = 9 grams

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Golden Squash Soup

Ingredients:      

1 medium sized butternut squash, peeled and cut into ½ inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 tbsp. chopped fresh ginger
1 tsp. turmeric
1 tsp. curry powder
2 3/4 cups + 1 tbsp. fat-free vegetable broth
6 oz nonfat soy milk or fat-free milk
2 tbsp. chopped fresh cilantro
Salt & white pepper to taste

Instructions: 

1. Peel squash and cut into pieces.
2. Heat 1 tbsp. broth in medium soup pot. Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well.
3. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes.
4. Place in blender and blend with soy milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat, and add cilantro.
    

Yield: 6 servings
Serving Size: 1 cup
Exchange: 1 Starch

Nutrition Facts:
Calories = 70
Total Fat = 0 grams
Saturated Fat = 0 grams
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrate = 15 grams
Sodium = 233 milligrams
Dietary Fiber = 3 grams

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Sweet Mango Crumble

Ingredients:      

¼ cup whole wheat flour

½ cup all-purpose flour, divided

½ cup toasted wheat germ

¾ cup old-fashioned oats

½ cup Splenda Brown Sugar Substitute^®

¼ cup chopped walnuts

1 ½ tsp. ground cinnamon

2 tbsp. Smart Balance Light^® margarine, melted

3 yellow delicious apples

3 red delicious apples

3 tbsp. lemon juice

2 mangos, peeled and chopped
 

Instructions: 

1. Preheat the oven to 375 degrees F.  Spray a 13 x 9 inch baking dish with nonstick cooking spray.

2. Mix together ¼ cup all-purpose flour, whole wheat flour, wheat germ, oats, Splenda Brown Sugar Substitute^®, walnuts, and cinnamon in a bowl.  Stir in melted Smart Balance Light^®  margarine and set aside.

3. Core the apples and chop.  Spritz with lemon juice and stir.  Mix in remaining ¼ cup all-purpose flour; gently fold in mango.  

4. Place the apple and mango mixture in the prepared baking dish.  Sprinkle the flour-oat mixture evenly over the top.  Bake for 45 minutes, until the apples are tender.   

Yield: 18 servings  
Serving Size: 1 cup
Exchanges: 1 Fruit, ½ Starch, ½ Fat

Nutrition Facts:
Calories = 125
Total Fat = 2 grams
Saturated Fat = 0.4 grams
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrate = 24 grams
Sodium = 12 milligrams
Dietary Fiber = 3 grams 

Original recipe from the American Dietetic Association; modified by BRG Dietetics & Nutrition, P.C.

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Jicama Salad

Ingredients: 
One 8-ounce jicama, peeled and cut into ½ inch sticks
1 small cucumber, thinly sliced
1 medium orange, peeled and sectioned
¼ cup white wine vinegar
2 tablespoons canola oil
1 teaspoon fresh lemon juice
¼ teaspoon chili powder
¼ teaspoon salt

Instructions: 
1. Combine the Jicama, cucumber and orange segments in a serving bowl.
2. Whisk together the vinegar, oil, lemon juice, chili powder, and salt. Pour over the Jicama mixture; toss well. Chill.

Yield: 4 servings
Serving Size: ½ cup
Exchanges: ½ fruit, 1 vegetable, ½ fat, monounsaturated

Nutrition Facts:
Calories = 114 
Total Fat = 7 grams
Saturated Fat = 1 gram 
Cholesterol = 0 milligrams

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Summer Rice Salad with Tomatoes, Cucumber, and Yellow Pepper

Instructions:
1. Bring 4 quarts water to boil in a medium saucepan. Add the rice and salt and boil, stirring occasionally, until al dente (soft on outside, firm on inside), 15 to 17 minutes. Drain the rice and place it in a large bowl.
2. Whisk the vinegar, garlic, salt and pepper to taste in a small bowl. Whisk in the honey until smooth. Drizzle the dressing over the rice and toss gently.
3. Cool the rice to room temperature while you prepare the remaining ingredients.
4. Add the tomatoes, bell pepper, cucumber, parsley and basil to the cooled rice.
5. Mix thoroughly and adjust the seasonings. Serve immediately or set aside for up to 2 hours at room temperature.

Yield = 6 servings
Serving Size = 1 cup
Exchanges = 3 Starch, 1 Vegetable

Nutrition Facts:
Calories = 243 
Protein = 5 grams
Total Fat = 0 grams 
Carbohydrates = 53 grams
Saturated Fat = 0 grams 
Sodium = 781 milligrams
Cholesterol = 0 milligrams 
Dietary Fiber = 2 grams

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Cherry Chili Pepper Salad

Ingredients: 
1¼ cup fresh sweet cherries, pitted
1 cup each thinly sliced sweet yellow and green peppers
¼ cup thinly sliced mild chili pepper
2 Tbsp finely chopped onion
2 Tbsp white wine vinegar
½ Tbsp olive oil
2 tsp sugar
salt and pepper to taste
1 Tbsp pickled ginger strips, optional
4 cups mixed greens

Instructions:   Toss together all ingredients except greens; refrigerate 1 hour or longer. Serve on mixed greens.

Yield = 6 servings
Serving Size = 1 cup
Exchanges: 1 Fruit
  
Nutrition Facts:
Calories = 57    
Total Fat = 1 gram   
Saturated Fat = 0 grams      
Cholesterol = 0 grams         
Carbohydrate = 11 grams                      
Protein = 1 gram
Sodium = 7 mg (without added salt)
Dietary fiber = 2 grams  

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Poached Pears in Cranberry Juice

Ingredients: 
1 ½ cups fresh cranberries, rinsed and picked over
2 cups apple juice (no sugar added)
1 tablespoon honey
4 large, firm, almost-ripe Bartlett or d’Anjou pears (about 2 pounds), halved, cored, and peeled
1/4 teaspoon cinnamon
1/8 teaspoon ground cardamom or nutmeg
2 packets Splenda
1/4 teaspoon almond extract

Instructions:   

1. Put cranberries and apple juice in a 3-quart heavy-bottom saucepan. Bring to a boil. 
   Reduce heat to simmering. Cover and cook until all the berries pop (about 7 minutes). In a bowl, press out juices with a large spoon. Stir honey into juices. Discard solids.

2. Arrange pears in layers in saucepan, rounded sides down. Cover with cranberry liquid. 
   Bring to a boil. Reduce heat to simmering. Cover and simmer until firm-tender (about 10 
   minutes). Sprinkle with spices. Gently spoon liquid over pears. Uncover and let stand for 
   10 minutes. 

3. With slotted spoon, transfer pears to a 3-quart covered bowl. Add Splenda to juices, 
   stirring until dissolved, and pour over fruit. Cover and refrigerate several hours (or 
   overnight) to permit flavors to develop fully.

Yield: 8 Servings
Serving Size: 1 serving (1/2 pear)
Exchange: 2 Fruits
  
Nutrition Facts:
Calories = 109    
Total Fat = 1 gram   
Saturated Fat = 0 grams      
Cholesterol = 0 grams         
Carbohydrate = 27 grams                      
Protein = 1 gram
Sodium = 2 mg
Dietary fiber = 4 grams  

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Fig and Oat Bars

Ingredients for the Base: ¾ cup whole wheat flour ¼ cup oat bran ½ cup all-purpose flour 1 tsp. baking powder ¼ tsp. salt 1/3 cup Splenda for Baking 1 tsp. vanilla extract 1 egg white ¼ cup skim milk ¼ cup unsweetened applesauce

Ingredients for the Filling: ½ cup chopped dried figs ½ cup dates 1 cup chopped dried prunes ½ cup raisins Boiling water Ingredient for the Topping: ½ cup low-fat granola

Instructions:   

1. Pre-heat the oven to 350 F. 
2. Cover the filling ingredients with boiling water. Cover and let stand for 5 minutes. 
3. In a bowl, combine all dry ingredients for the base.
4. In a separate bowl, combine all wet ingredients. 
5. Add the combined wet ingredients into the dry ingredients and mix thoroughly.
6. Spread the base mixture into a square pan that has been floured. 
7. Stir the fruit filling until it is smooth and has a consistency similar to that of applesauce.
8. Spread the fruit filling over the base and top with low-fat granola. 
9. Bake for 18-20 minutes. 

Yield: 16 servings
Serving Size: 1 bar
Exchange: 1 Starch, 1 Fruit

  
Nutrition Facts:
Calories = 141    
Total Fat = 0 grams   
Saturated Fat = 0 grams      
Cholesterol = 0 grams         
Carbohydrate = 33 grams                      
Protein = 3 grams
Sodium = 126 milligrams
Dietary fiber = 3 grams  

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Peach Cobbler

Ingredients:

6 medium peaches, sliced
6 1/3 tbsp. Splenda
1 tbsp. cornstarch
1 tsp. fresh lemon juice
½ tsp. ground cinnamon
1 cup all-purpose flour
1 ½ tsp. baking powder
½ tsp. table salt
3 tbsp. light margarine
½ cup nonfat milk

Instructions:   

1. Preheat oven to 375 degrees.

2. In a large saucepan, combine peaches, 5 1/3 tablespoons Splenda, cornstarch, lemon juice and cinnamon; toss to coat peaches. 

3. Bring to a boil over medium heat. Cook until mixture thickens, about 1 minute.

4. Remove from heat and transfer mixture to an 8-inch square baking pan.

5. In a separate bowl, combine flour, remaining tablespoon of Splenda, baking powder and salt. Work in margarine with a fork until mixture resembles course crumbs.

6. Add milk and stir until flour mixture is evenly moistened.

7. Sprinkle topping mixture over peach mixture.

8. Bake until topping is golden brown and filling is bubbly, about 20-25 minutes.
   

Yield: 8 servings
Serving Size: 1 piece
Exchanges: 1 Starch, 1 Fruit

Nutrition Facts:
Calories = 127 
Total Fat = 2 grams
Saturated Fat = 0 gram 
Cholesterol = 0 milligrams
Protein = 3 gram
Carbohydrate = 26 grams 
Sodium = 451 milligrams
Dietary Fiber = 2 grams

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