Butternut-Kale Lasagna

So I helped make this. From the reviews on Cooking Light, I roasted the butternut instead of microwaving. D and I both enjoyed it, but thought it would be fantastic with pancetta. We had no side.

Butternut-Kale Lasagna

Photo by ALB

Gruyère-spiked béchamel drapes over the noodles and squash to give Butternut-Kale Lasagna velvety richness. Hearty, earthy kale perfectly balances the sweet squash, and crunchy, toasted pecans crown the top of this luscious lasagna

Hands-On: 25 mins
Total: 55 mins
Yield: Serves 4

Ingredients
¼ cup water (didn't use)
1 (12-ounce) package prechopped fresh butternut squash (if not precut, cut in 1/2-inch pieces so you get more squash in each bite)
3 cups prechopped kale
1 tablespoon olive oil
1 ½ tablespoons minced garlic (used 11 cloves
1 ⅛ ounces all-purpose flour (about 1/4 cup)
2 ¾ cups 1% low-fat milk, divided
2 ounces Gruyère cheese, shredded and divided
1 ounce Parmigiano-Reggiano cheese, grated
½ teaspoon salt
¼ teaspoon black pepper
Cooking spray
6 no-boil lasagna noodles
3 tablespoons chopped pecans

Preparation
Step 1
Preheat oven to 450°.

Step 2
Combine 1/4 cup water and squash in an 8-inch square glass or ceramic baking dish. Cover tightly with plastic wrap; pierce plastic wrap 2 to 3 times. Microwave at HIGH 5 minutes or until tender; drain. (I did not do this. I combined the butternut with 1 tbsp of olive oil, some salt and pepper, 5 cloves of garlic, minced, and some thyme (I didn't measure). I baked in the oven on a cookie sheet for 25 minutes. While that was happening, I removed the thick stems from the kale.) Combine squash and kale in a large bowl. Wipe dish dry.

Step 3
Heat a medium saucepan over medium heat. Add oil to pan (used PAM); swirl to coat. Add garlic; cook 2 minutes or until garlic begins to brown, stirring occasionally. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and 1/2 cup milk in a small bowl, stirring with a whisk until smooth. Add milk mixture and remaining 2 1/4 cups milk to pan; increase heat to medium-high. Bring to a boil; cook 1 minute or until thickened, stirring frequently. Remove from heat. Stir in 1 ounce Gruyère, Parmigiano-Reggiano cheese, salt, and pepper; stir until cheese melts.

Step 4
Coat baking dish with cooking spray. Spread 1/3 cup milk mixture in bottom of dish. Arrange 2 noodles over milk mixture; top with half of squash mixture and 2/3 cup milk mixture. Repeat layers once, ending with remaining noodles and remaining milk mixture. Cover with foil; bake at 450° for 15 minutes. Remove foil; sprinkle remaining Gruyère and pecans over top. Bake, uncovered, at 450° for 10 minutes or until lightly browned and sauce is bubbly. Let stand 5 minutes.

Nutrition Facts
Per Serving: 420 calories; fat 16.3g; saturated fat 5.8g; mono fat 7.3g; poly fat 2.1g; protein 20.4g; carbohydrates 51.4g; fiber 4.5g; cholesterol 29mg; iron 3.1mg; sodium 556mg; calcium 557mg.

12 WW points and a vegetable (my additions/subtractions at 4 servings)

Sweet Potato and Chickpea Cakes with Avocado Salsa

So last week D mentioned something about becoming vegetarian.  It's not really what he said, it's what I heard.  And I was trying to figure out what was wrong with a man who had a charcoal, grill, a gas grill and a pig roasting box.  He didn't have an explanation (it wasn't the saving of animals, and he wasn't sick, so I gave up trying to figure it out and looked for recipes).

Funnily (it that a word?), I had found this recipe the day before his revelation.  I was going to make it for lunch this past Sunday while he was at work, because I didn't think it would fly.  However, he made it for dinner on Monday.  

It took a while to make and sounded like a PITA but it tasted really good.  We had with a Southwest Salad from Kroger. I think we were supposed to have cauliflower with it, but oh well. We didn't.

The cakes were not completely filling so you either need 2 or a big salad.  But overall I would have again.

I may have thought about bacon after we were done eating.

Sweet Potato and Chickpea Cakes with Avocado Salsa

We love the flavors in Sweet Potato and Chickpea Cakes with Avocado Salsa for a meatless meal night. Onion and spicy jalapeno contrast the sweet potato cakes.

Yield: Serves 4 (serving size: 1 patty and about 1/2 cup salsa)

Photo by ALB

Ingredients
2 1/2 tablespoons olive oil, divided
1/2 cup chopped yellow onion
6 garlic cloves, crushed
1 jalapeño pepper, seeded and minced
1 3/4 cups grated sweet potato (about 8 ounces)
5/8 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper
1/2 cup panko (Japanese breadcrumbs)
2 1/2 tablespoons fresh lime juice, divided
1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
1 large egg
1 cup chopped peeled avocado
1 cup chopped tomato
1/2 cup vertically sliced red onion
1/8 teaspoon ground red pepper

Preparation
1. Preheat oven to 400°.

2. Heat a large skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add yellow onion, garlic, and jalapeño to pan; sauté 3 minutes. Add sweet potato, 3/8 teaspoon salt, and black pepper to pan; sauté 2 minutes. Combine potato mixture, panko, 1 1/2 tablespoons juice, chickpeas, and egg in a food processor; pulse until chickpeas are coarsely ground. Divide potato mixture into 4 equal portions, shaping each into a 4-inch patty. Return skillet to medium-high heat. Add remaining 1 1/2 tablespoons oil to pan; swirl to coat. Add patties to pan; cook 3 minutes or until browned. Carefully turn patties over. Place pan in oven; bake at 400° for 6 minutes or until browned.

3. Combine avocado, tomato, red onion, remaining 1 tablespoon juice, remaining 1/4 teaspoon salt, and red pepper in a bowl; toss. Serve salsa with cakes.

Nutritional Information
Calories: 330; Fat: 16.1 g; Sat fat: 2.4 g; Mono fat: 10.3 g; Poly fat: 1.9 g; Protein: 9 g; Carbohydrate: 39.6 g; Fiber: 8.5 g; Cholesterol: 47 mg; Iron: 1.9 mg; Sodium: 393 mg; Calcium: 90 mg

Cooking Light, OCTOBER 2013

Creamy Mushroom Fettuccine

This was good.  D of course made it.  We originally had talked about putting some bacon in it that we had in the refrigerator but we used that for something else.  D remembered we talked about putting meat in it so he added pancetta.  He decreased the salt.

Kroger didn't have fresh pasta, so he used 8 oz of dried pasta.  As usual, we couldn't get 4 servings out of it.  The nutritional information is based on my changes/additions.

We would have again.  We had with a Caesar Salad.

Creamy Mushroom Fettuccine

Photo by ALB

The hot pasta will melt the Parmesan cheese and help the sauce cling to the noodles.
Yield: Serves 3 (serving size: 1 1/2 cups)

Adapted from Cooking Light

Ingredients
1 (9-ounce) package refrigerated fresh fettuccine (used 8 oz dried)
1 tablespoon extra-virgin olive oil (didn't use)
Added 3 oz Pancetta
1/2 cup chopped onion
12 ounces presliced cremini mushrooms
2 garlic cloves, minced
3/4 teaspoon salt, divided (used 1/4 tsp)
1/4 teaspoon freshly ground black pepper
1/4 cup white wine
1 teaspoon chopped fresh thyme
1/2 cup half-and-half
1 ounce Parmesan cheese, grated (about 1/4 cup)
1/4 cup chopped fresh parsley

Preparation
1. Cook pasta according to package directions, omitting salt and fat. Drain.

2. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. (Didn't do). Add onion (and pancetta), mushrooms, garlic, 1/4 teaspoon salt, and pepper; sauté 10 minutes or until mushrooms are browned and have released their liquid. Add wine and thyme; cook 2 minutes or until liquid evaporates, stirring occasionally. Remove pan from heat. Add hot cooked pasta, remaining 1/2 teaspoon salt (didn't add), half-and-half, and Parmesan cheese to pan, tossing to combine. Sprinkle with chopped parsley. Serve immediately.

Nutritional Information from MyFitness Pal with changes
Servings 3.0
Calories: 492; Total Fat: 16 g; Saturated Fat: 7 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 0 g; Trans Fat: 0 g; Cholesterol: 43 mg; Sodium: 600 mg; Potassium: 492 mg; Total Carbohydrate: 65 g; Dietary Fiber: 3 g; Sugars: 4 g; Protein: 22 g

Adapted from Cooking Light NOVEMBER 2013

Black Bean Soup with Chorizo and Lime

So Cooking Light emailed this recipe last week, I think.  I looked at the ingredients, and we had the majority of them except for the Spanish Chorizo and Cilantro.  Now, knowing our grocery store, I knew Spanish Chorizo was not going to be had. I also noticed Mexican Chorizo would taste fine with this, and easy to get.

D made it. It was easy he said.  It was similar to the Black Bean-Tomato Soup with Cilantro-Lime Cream, but he said easier.

It was flavorful and spicy.  I would have again.

Black Bean Soup with Chorizo and Lime

Photo by ALB

Smoky chorizo and bright lime add depth to a soup made quick with canned beans.
Yield: Serves 4

Ingredients
2 teaspoons olive oil, divided
3 ounces Spanish chorizo, quartered lengthwise and cut into 1/2-inch pieces (used Mexican chorizo)
1 cup chopped onion
1 cup chopped red bell pepper (used green)
2 teaspoons chopped fresh oregano
2 teaspoons minced garlic
1 teaspoon ground cumin
1/2 teaspoon chipotle chile powder
1/4 teaspoon salt
2 cups unsalted chicken stock (such as Swanson)
2 (15-ounce) cans unsalted black beans, rinsed, drained, and coarsely mashed
1 tablespoon fresh lime juice
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro

Preparation
1. Heat a large saucepan over medium heat. Add 1 teaspoon oil to pan; swirl to coat. Add chorizo; cook 3 minutes, stirring occasionally. Remove chorizo from pan (do not wipe pan). Add remaining 1 teaspoon oil to pan; swirl to coat. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Stir in oregano and next 4 ingredients (through salt); cook 30 seconds. Stir in stock and beans. Bring to a boil; reduce heat, and simmer 3 minutes. Stir in cooked chorizo and juice. Ladle 1 1/4 cups soup into each of 4 bowls; top each serving with 1 tablespoon sour cream and 1 tablespoon cilantro.

Nutritional Information
Calories: 287; Fat: 12.5g; Saturated fat: 4.6g; Monounsaturated fat: 5.6g; Polyunsaturated fat: 1g; Protein: 16.4g; Carbohydrate: 27.1g; Fiber: 7.7g; Cholesterol: 27mg; Iron: 2.8mg; Sodium: 514mg; Calcium: 119mg

Cooking Light DECEMBER 2013

Tangy Italian Beef Sandwiches

D and I were looking for a beef slow-cooker recipe and I found this.  He agreed.

He said in terms of easiness, it was very simple.

Taste-wise, it was delicious.  I have no idea if it compares to a Chicago Sandwich, but it was good enough for me.  Coincidentally, my friend Delane had sent me homemade relish from Chicago.  So we put that on.  D also put Giardiniera on his, but I did not, since I don't like olives.  I put pepperoncini on mine.

We would definitely have again.  We had with Tater Tots.

Tangy Italian Beef Sandwiches

Photo by ALB

Yield: Serves 8 (serving size: 1 sandwich and about 2 tablespoons sauce)
Hands-on: 15 Minutes
Total: 8 Hours, 15 Minutes

Ingredients
3 banana peppers
Cooking spray
1/2 cup white vinegar
1 tablespoon onion powder
1 tablespoon garlic powder
1 1/2 teaspoons crushed red pepper
1 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper
7 bottled pepperoncini peppers, chopped
2 1/4 pounds chuck roast, trimmed and halved
8 (1 1/2-ounce) sandwich rolls, toasted

Preparation
1. Preheat broiler.

2. Arrange peppers on a baking sheet coated with cooking spray. Broil 6 minutes or until blackened in spots, turning occasionally. Place peppers in a 6-quart electric slow cooker. Add vinegar, onion powder, garlic powder, and red pepper; stir to combine. Stir in 1/2 teaspoon salt, black pepper, and chopped pepperoncini.

3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add beef; cook 5 minutes, turning to brown on all sides. Place beef in slow cooker. Cover and cook on LOW for 8 hours or until beef is very tender. Remove beef from cooker; shred with 2 forks. Stir beef and remaining 1/2 teaspoon salt into cooking liquid. Divide beef mixture evenly among sandwich rolls, spooning out with a slotted spoon. Serve any extra sauce for dipping.

Nutritional Information
Calories: 356; Fat: 15.9g; Saturated fat: 6g; Monounsaturated fat: 6.4g; Polyunsaturated fat: 1.3g; Protein: 26.2g; Carbohydrate: 24.7g; Fiber: 1.9g; Cholesterol: 86mg; Iron: 3.5mg; Sodium: 588mg; Calcium: 94mg

Cooking Light DECEMBER 2013

Roasted Chicken Thighs with Brussels Sprouts

D made this last night.  I was in the other room and I really have no clue how hard or easy it was.

I really liked it.  D thought the Brussels Sprouts needed salt but I thought it was really good.  We both liked them.  We would have again.  We had with rice.

Roasted Chicken Thighs with Brussels Sprouts

Photo by ALB

Yield: Serves 4
Hands-on: 15 Minutes
Total: 45 Minutes

Ingredients
1 tablespoon olive oil, divided
1 tablespoon minced garlic
2 teaspoons chopped fresh thyme, divided (used 1/2 dry bc Kroger had no fresh)
1/2 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
4 (6-ounce) bone-in chicken thighs
1 lemon, cut into wedges
1/4 cup dry white wine
2 teaspoons butter
1/4 cup thinly sliced onion
1 pound Brussels sprouts, halved
1/3 cup fat-free, lower-sodium chicken broth

Preparation
1. Preheat oven to 425°.

2. Combine 1 teaspoon oil, garlic, 1 teaspoon thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Loosen skin on thighs by inserting fingers, gently pushing between skin and meat. Rub garlic mixture under loosened skin. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil; swirl to coat. Add chicken thighs to pan, skin side down; cook 4 minutes. Turn thighs over; top with lemon wedges. Place pan in oven; bake at 425° for 18 minutes or until done. Remove chicken and lemon from pan; discard lemon. Discard drippings (do not wipe out pan). Return pan to medium-high heat. Add wine; cook 2 minutes, scraping pan to loosen browned bits. Remove pan from heat; add butter, swirling until butter melts.

3. Heat a large skillet over medium-high heat. Add remaining 1 teaspoon oil; swirl to coat. Add onion; sauté 1 minute. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and Brussels sprouts; cook 8 minutes or until crisp-tender. Add broth to pan; cover and cook 2 minutes. Place 1 chicken thigh on each of 4 plates; serve with 1 cup Brussels sprouts and 2 tablespoons sauce. Sprinkle with remaining 1 teaspoon thyme.

Nutritional Information
Calories: 343; Fat: 20.4g; Saturated fat: 5.8g; Monounsaturated fat: 9.2g; Polyunsaturated fat: 3.5g; Protein: 27g; Carbohydrate: 13.3g; Fiber: 5.1g; Cholesterol: 140mg; Iron: 2.8mg; Sodium: 420mg; Calcium: 72mg

Cooking Light DECEMBER 2013

Potato, Poblano, and Chorizo Tacos

So D made this while I was making the Tequila Coleslaw.  It seemed pretty easy.

The tacos were very tasty. We would have again.

Potato, Poblano, and Chorizo Tacos

Photo by ALB

Mexican chorizo is a raw pork sausage flavored with cumin and garlic. If you can't find it, you can substitute regular American breakfast sausage.

Yield: Serves 4 (serving size: 2 tacos and 2 lime wedges) (we got 8 somehow)
Hands-on: 30 Minutes
Total: 30 Minutes

Ingredients
2 poblano chiles (D roasted these)
1 tablespoon canola oil
2 cups diced white potato
1 cup chopped onion
1 cup fresh corn kernels
1/8 teaspoon ground red pepper
5 garlic cloves, minced
3 ounces Mexican raw chorizo, casings removed
3/4 cup unsalted chicken stock
3/8 teaspoon kosher salt (D didn't use)
8 (6-inch) corn tortillas
1/4 cup sliced green onions
1 ounce Manchego cheese, shredded (about 1/4 cup) (we used Monterrey Cheese)
8 lime wedges (we didn't use)

Preparation
1. Preheat broiler to high.

2. Cut poblanos in half lengthwise; discard seeds and membranes. Place poblano halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 8 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand 5 minutes. Peel; coarsely chop.

3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add potato; cook 5 minutes, stirring occasionally. Remove potato; place in a large bowl. Add onion to pan; cook 3 minutes. Add poblano, corn, red pepper, and garlic; cook 2 minutes, stirring frequently. Add onion mixture to potato. Add chorizo to pan; cook 1 1/2 minutes, stirring to crumble. Return potato mixture to pan. Stir in stock and salt; bring to a boil. Partially cover, reduce heat, and simmer 6 minutes or until potato is tender, chorizo is done, and liquid almost evaporates.

4. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Arrange about 1/3 cup potato mixture in center of each tortilla; top with 1 1/2 teaspoons onions and 1 1/2 teaspoons cheese. Serve with lime wedges.

Nutritional Information
Calories: 348; Fat: 14.9g; Saturated fat: 5.8g; Monounsaturated fat: 6.5g; Polyunsaturated fat: 2.6g; Protein: 11.4g; Carbohydrate: 46.6g; Fiber: 6.1g; Cholesterol: 38mg; Iron: 1mg; Sodium: 447mg; Calcium: 146mg

Cooking Light MAY 2013

Tequila Slaw with Lime and Cilantro

I know it's going to be shocking when I say I made this.  It involved dumping everything in a bowl and mixing.  It was pretty good.  I would have again.  I'm not sure D would, but he isn't a huge coleslaw fan.

We had with Potato, Poblano, and Chorizo Tacos.

Tequila Slaw with Lime and Cilantro

Photo by ALB

Grab a bag of packaged coleslaw mix, and you've saved yourself the time of slicing cabbage and shredding carrots. A splash of tequila adds spirit and complexity (we urge you not to leave it out), while lime juice's zing perks up earthy cabbage. Serve on tacos, alongside barbecue chicken, with grilled flank or skirt steak, or with (or on) burgers.

Yield: Serves 6 (serving size: about 2/3 cup)
Hands-on: 5 Minutes
Total: 5 Minutes

Ingredients
1/4 cup canola mayonnaise (such as Hellmann's)
3 tablespoons fresh lime juice
1 tablespoon silver tequila
2 teaspoons sugar
1/4 teaspoon kosher salt
1/3 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
1 (14-ounce) package coleslaw

Preparation
1. Combine first 5 ingredients in a large bowl. Add remaining ingredients; toss.

Nutritional Information
Calories: 64; Fat: 3g; Saturated fat: 0.0g; Monounsaturated fat: 1.7g; Polyunsaturated fat: 1g; Protein: 0.8g; Carbohydrate: 6.4g; Fiber: 1.8g; Cholesterol: 0.0mg; Iron: 0.1mg; Sodium: 162mg; Calcium: 37mg

Cooking Light AUGUST 2013

Pan-Grilled Chicken with Chorizo Confetti

D's mom got me the CL Year-End Compilation.  Yes, I get the magazine all year, but it is nice to have it all in one book.  And then I can recycle the magazine.  Plus, I get to see recipes I may have missed (I'll admit there is a certain section of the magazine I skip because it just annoys me). So this way I don't have to see that part of the magazine.

I found this recipe and was shocked we missed it but decided we should have it. D thought so too.

So we did.  He made it in about 30 minutes which was nice. I think I liked it better than he did.  He wasn't sure the point of the carrot.  Also he thought the pepper should be sliced.  I didn't notice but if anything I thought they should be diced to be more "confetti" like.  Either way, we would both have again.

We both topped with a TBSP of LF Sour Cream.  We had with Santa Fe Black Beans.

Pan-Grilled Chicken with Chorizo Confetti

Photo by ALB

Yield: Serves 4 (serving size: 1 breast half and 3 tablespoons confetti)
Hands-on:29 Minutes
Total:29 Minutes

Ingredients
4 (6-ounce) skinless, boneless chicken breast halves (used thighs)
1/2 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
Cooking spray
1/4 cup Mexican pork chorizo, casings removed
1/4 cup sliced onion
2 tablespoons diced carrot
1/4 cup diced yellow bell pepper (used red)
1/4 cup diced red bell pepper
2 tablespoons diced green bell pepper (used red)
1/4 cup unsalted chicken stock
1 tablespoon chopped fresh cilantro

Preparation
1. Heat a grill pan over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt and pepper. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

2. While chicken cooks, heat a large skillet over medium-high heat. Add chorizo; cook 1 minute, stirring to crumble. Add remaining 1/4 teaspoon salt, onion, and carrot; cook 2 minutes, stirring occasionally. Add bell peppers; cook 1 minute or until crisp-tender. Add stock; cook 2 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Spoon chorizo mixture over chicken; top with cilantro.

Nutritional Information
Calories: 254; Fat: 8.2g; Saturated fat: 2.2g; Monounsaturated fat: 2.9g; Polyunsaturated fat: 1g; Protein: 39.2g; Carbohydrate: 3.6g; Fiber: 1.2g; Cholesterol: 133mg; Iron: 0.8mg; Sodium: 586mg; Calcium: 24mg

Cooking Light APRIL 2013

Creamy Sweet Potato Soup

So when Cooking Light arrived at our house this week, the cover was of this gorgeous soup.  I instantly had to have it.  Then I saw it was Sweet Potato and went boo.  Sweet Potato Soup? Still, Sweet Potato Soup?  It sounded kind of intriguing.  I mentioned it to D and he said ok.  I think he was kind of intrigued too.

I'm not sure how hard it was but it was ready by the time I got home from work. We both liked it but decided it would be good as a first course, like if you were having Thanksgiving and were tired of the Sweet Potato Casserole with Marshmallows... you could serve this.  D said he would be interested in replacing the cumin with thyme.

We only got 4 servings (2 Cups each).  We didn't have a side.

Creamy Sweet Potato Soup

Photo by ALB

Yield: Serves 6 (serving size: about 1 1/2 cups soup)

Ingredients
2 pounds sweet potatoes, halved lengthwise (about 2 large)
1/4 cup water
2 teaspoons olive oil
1 cup chopped onion
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper
4 cups unsalted chicken stock (such as Swanson)
1/4 teaspoon salt
6 bacon slices, cooked and crumbled
1 ounce fresh Parmesan cheese, shaved (about 1/4 cup)
2 tablespoons flat-leaf parsley leaves (optional)

Preparation
1. Place potatoes, cut sides down, in an 11 x 7-inch microwave-safe baking dish. Add 1/4 cup water; cover with plastic wrap. Microwave at HIGH 15 minutes or until potatoes are tender. Cool slightly; discard potato skins.

2. Heat a saucepan over medium-high heat. Add oil; swirl to coat. Add onion; sauté 1 minute or until translucent. Stir in cumin and red pepper. Add stock to pan; bring to a boil. Place half of sweet potato and half of stock mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining sweet potato and stock mixture. Stir in salt. Divide soup evenly among 6 bowls; sprinkle cooked bacon and Parmesan cheese evenly over top. Garnish with parsley, if desired.

Nutritional Information
Calories: 233; Fat: 6.2g; Saturated fat: 2.1g; Monounsaturated fat: 2.9g; Polyunsaturated fat: 0.6g; Protein: 10.7g; Carbohydrate: 33.9g; Fiber: 5.1g; Cholesterol: 12mg; Iron: 1.4mg; Sodium: 530mg; Calcium: 123mg

Cooking Light NOVEMBER 2013

Grilled Stuffed Jalapeños

This recipe was in the latest issue of CL.  I told D they would be good for lunch.  He said ok.

He made him.  He doesn't like deveining jalapenos so he left in the ribs. He said that deveing was the longest part.  He also said that next time, I should do that part, because I'm better at it.  So I will.   After starting to cry on the 2nd pepper, I went and got sour cream to dip them in.  Then they were really good (notice I didn't stop eating them despite the tears).  Yes we'll have them again.  We each had 5 servings since we had the for lunch.

Next time, we'll sprinkle toasted bread crumbs on top.

Grilled Stuffed Jalapeños

Photo by ALB

The rich and creamy combination of bacon, cream cheese, and cheddar nicely contrasts the muted spice of grilled jalapeño peppers. This appetizer recipe is a healthy, fresh alternative to the popular breaded and fried version.

Yield: 14 servings (serving size: 2 pepper halves)
Hands-on:30 Minutes
Total:40 Minutes

Ingredients
2 center-cut bacon slices
4 ounces cream cheese, softened (about 1/2 cup) (used 1/3 fat)
4 ounces fat-free cream cheese, softened (about 1/2 cup) (used 1/3 fat)
1 ounce extra-sharp cheddar cheese, shredded (about 1/4 cup)
1/4 cup minced green onions
1 teaspoon fresh lime juice
1/4 teaspoon kosher salt
1 small garlic clove, minced
14 jalapeño peppers, halved lengthwise and seeded
Cooking spray
2 tablespoons chopped fresh cilantro
2 tablespoons chopped seeded tomato
Add toasted bread crumbs

Preparation
1. Preheat grill to medium-high heat.

2. Cook bacon in a skillet over medium heat until crisp. Remove bacon from pan; drain on paper towels. Crumble bacon. Combine crumbled bacon, cheeses, and next 4 ingredients (through garlic) in a bowl, stirring well to combine. Divide cheese mixture evenly to fill the pepper halves. Place peppers, cheese sides up, on grill rack or grill grate coated with cooking spray. Cover and grill peppers 8 minutes or until bottoms of peppers are charred and cheese mixture is lightly browned. Place peppers on a serving platter. Sprinkle with cilantro and tomato.

Nutritional Information
Calories: 56; Fat: 4.1g; Saturated fat: 2.2g; Monounsaturated fat: 1.1g; Polyunsaturated fat: 0.2g; Protein: 2.9g; Carbohydrate: 2.1g; Fiber: 0.5g; Cholesterol: 13mg; Iron: 0.2mg; Sodium: 157mg

Cooking Light OCTOBER 2013

Two-Cheese Mac and Cheese

This was on the cover of the September CL.  I think we (D) made it the day after the mailman delivered the magazine.  It was very good, and yes, we ate it with no bacon or chicken in it.  I would definitely have again.

We had with a salad.

Two-Cheese Mac and Cheese

Yield: Serves 6 (serving size: about 1 cup)

Ingredients
10 ounce large elbow macaroni
2 tablespoons canola oil
3 garlic cloves, crushed
2 1/4 cups unsalted chicken stock (such as Swanson), divided
1/2 cup 2% reduced-fat milk
8 teaspoons all-purpose flour
4 ounces 1/3-less-fat cream cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
3 ounces extra-sharp cheddar cheese, shredded (about 3/4 cup)

Preparation
1. Cook pasta according to package directions, omitting salt and fat; drain. Set aside.

2. Preheat broiler to high.

3. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add garlic to pan; cook 3 minutes or until garlic is fragrant, stirring frequently (do not brown). Stir in 1 cup stock; bring to a boil. Cook 1 minute. Combine remaining 1 1/4 cups stock, milk, and flour; stir with a whisk until flour dissolves. Add milk mixture to garlic mixture, stirring with a whisk. Bring to a boil; cook 5 minutes or until mixture begins to thicken. Remove milk mixture from heat; add cream cheese, stirring until smooth. Stir in salt and pepper. Add cooked pasta to milk mixture, tossing to coat. Let stand 5 minutes. Pour pasta mixture into a 2-quart baking dish coated with cooking spray. Sprinkle cheddar evenly over pasta mixture. Broil 3 minutes or until cheese melts and begins to brown. Let stand 5 minutes.

Nutritional Information
Calories: 358; Fat: 15g; Saturated fat: 6.1g; Monounsaturated fat: 5.6g; Polyunsaturated fat: 1.9g; Protein: 14.4g; Carbohydrate: 40.7g; Fiber: 1.7g; Cholesterol: 31mg; Iron: 2mg; Sodium: 409mg; Calcium: 170mg

Cooking Light SEPTEMBER 2013

Spiced Chicken Thighs with Garlicky Rice

So this was actually better as a left over than on the day of.  It was good the day of but it picked up a lot of flavor between dinner and lunch.  The rice was a little too garlicky for me.  I'm sure D would say no such thing, although he thought it needed an herb (other than parsley).  He increased the rice, because he has never seen a recipe where 1 Cup of uncooked rice equals 2/3 Cup portions.

Would have again.  We had with broccoli.

Spiced Chicken Thighs with Garlicky Rice

Yield: Serves 4 (serving size: 2 thighs and about 2/3 cup rice)

Ingredients
1 tablespoon butter

1 tablespoon minced fresh garlic
1 cup uncooked basmati rice
1 1/2 cups water
3/4 teaspoon salt, divided
3 tablespoons chopped fresh flat-leaf parsley
1/2 teaspoon freshly ground black pepper
2 tablespoons brown sugar
2 teaspoons chili powder
1/2 teaspoon paprika
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/4 teaspoon ground red pepper
8 bone-in chicken thighs (about 2 1/2 pounds), skinned
Cooking spray

Preparation
1. Melt butter in a saucepan over medium-high heat. Add garlic; sauté 1 minute. Add rice; cook 30 seconds, stirring constantly. Add 1 1/2 cups water and 3/8 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 12 minutes or until rice is tender and liquid is absorbed; let stand 5 minutes. Fluff rice. Stir in parsley and black pepper.

2. Preheat broiler to high.

3. Combine sugar and next 5 ingredients; stir in remaining 3/8 teaspoon salt. Sprinkle half of spice mixture over chicken. Place chicken on a foil-lined jelly-roll pan coated with cooking spray. Broil 6 minutes. Turn chicken over; sprinkle with remaining spice mixture, and broil 6 minutes or until done. Remove chicken; reserve pan drippings. Let chicken stand 5 minutes. Spoon drippings over chicken; serve with rice.

Nutritional Information
Calories: 406; Fat: 8.9g; Saturated fat: 3.3g; Monounsaturated fat: 2.7g; Polyunsaturated fat: 1.4g; Protein: 29.7g; Carbohydrate: 53.8g; Fiber: 1.8g; Cholesterol: 139mg; Iron: 3mg; Sodium: 635mg; Calcium: 31mg

Cooking Light JULY 2013

Pacific Northwest Burger

So we rarely have fish in our house. We have no problem eating frozen fish, but it still is never cheap.  And certain stores' fish tastes bleachy, so ...

When I saw this recipe, I asked D if we could have it.  He looked over the ingredients and said ok.  He may have cooked it differently.  I wasn't really listening when he said he was going to change something, and then it was ready when I got home.  So...

It was very good, althouhg mine was a bit fall-apart.  I wasn't all that ahhh over it.

D did change some of the ingredients mostly because Kroger didn't have them/we didn't feel like buying them.  Also Aldi sold salmon in 4-oz fillets, so D used 1 1/2 for me and 2 for him (this may be part of the fall apart-issue).

We had with a spinach salad.

Pacific Northwest Burger

Photo by ALB

Yield: Serves 4 (serving size: 1 burger)
Hands-on:47 Minutes
Total:47 Minutes

Ingredients
1/2 cup water
1/4 cup rice vinegar

1 tablespoon sugar
1 teaspoon salt
1 1/2 cups very thinly sliced radish
1/3 cup canola mayonnaise (used Hellman's low-fat)
Added Sriracha
1 1/2 tablespoons grated fresh ginger
2 teaspoons rice vinegar
1/2 teaspoon sugar
1 tablespoon lower-sodium soy sauce
1 tablespoon Thai sweet chili sauce (used spicy)
4 (6-ounce) salmon fillets, skinned
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
Cooking spray
4 (1 1/2-ounce) hamburger buns
1 1/2 cups watercress (used arugula)

Preparation
1. Combine first 4 ingredients in a saucepan; bring to a boil, stirring until sugar dissolves. Pour hot liquid over radish. Chill 30 minutes; drain well.

2. Combine mayonnaise and next 3 ingredients. Cover and refrigerate.

3. Preheat grill to high heat.

4. Combine soy sauce and chili sauce, stirring with a whisk. Sprinkle fillets with pepper and 1/4 teaspoon kosher salt. Place fillets on grill rack coated with cooking spray; grill 4 minutes, brushing with half of soy mixture. Carefully turn fillets; grill 4 minutes or until desired degree of doneness, brushing with remaining soy mixture.

5. Spread 2 tablespoons mayo mixture on bottom half of each bun; top each with 1 fillet. Top evenly with radishes. Arrange about 1/3 cup watercress on each fillet; top with top halves of buns.


Nutritional Information
Calories: 397; Fat: 14.9g; Saturated fat: 1.6g; Monounsaturated fat: 4.7g; Polyunsaturated fat: 4.1g; Protein: 37.5g; Carbohydrate: 24.9g; Fiber: 1.8g; Cholesterol: 80mg; Iron: 2.4mg; Sodium: 567mg; Calcium: 117mg

Cooking Light JUNE 2013

SoCal Guacamole Burger

This was really good.  The burger was very simple but  juicy.  The guacamole was very flavorful.  I can't wait to have it again.

We had with Black Bean Salad.

SoCal Guacamole Burger

Yield: Serves 4 (serving size: 1 burger)
Hands-on: 15 Minutes
Total: 15 Minutes

Photo by ALB

Ingredients
1 ripe peeled avocado, divided
1 tablespoon light sour cream

1 tablespoon canola mayonnaise (such as Hellmann's)
2 teaspoons fresh lime juice
1/4 teaspoon ground cumin
1/3 cup chopped seeded tomato
1 jalapeño pepper, seeded and chopped
1/2 teaspoon kosher salt, divided
1 pound 90% lean ground sirloin
1/4 teaspoon freshly ground black pepper
Cooking spray
4 (1 1/2-ounce) whole-grain hamburger buns
1 cup alfalfa sprouts (didn't use)

Preparation
1. Preheat grill to medium-high heat.

2. Place half of avocado in a bowl; mash with a fork until almost smooth. Add sour cream and next 3 ingredients to bowl; stir to combine. Dice remaining half of avocado. Add diced avocado, tomato, jalapeño, and 1/8 teaspoon salt to bowl; stir gently to combine.

3. Divide beef into 4 equal portions. Gently shape each portion into a (1/2-inch-thick) patty. Press a nickel-sized indentation in center of each patty. Sprinkle evenly with remaining 3/8 teaspoon salt and pepper. Place burgers on a grill rack coated with cooking spray. Grill 3 minutes on each side or until desired degree of doneness. Lightly coat cut sides of buns with cooking spray. Place buns, cut sides down, on grill rack; grill 1 minute or until toasted.

4. Place 1/4 cup sprouts on bottom half of each bun; top each with 1 patty, about 3 tablespoons guacamole, and top half of bun.

Nutritional Information
Calories: 403; Fat: 21.1g; Saturated fat: 5.6g; Monounsaturated fat: 10.4g; Polyunsaturated fat: 2.6g; Protein: 27.6g; Carbohydrate: 27.5g; Fiber: 7g; Cholesterol: 74mg; Iron: 3.8mg; Sodium: 499mg; Calcium: 74mg

Cooking Light JULY 2013

Spicy Shrimp Sliders with Celery Mayonnaise

D made these the other day.  They were pretty good.  They had a good kick and the mayonnaise felt a little indulgent.  I would definitely have again.

We had with fries.

Spicy Shrimp Sliders with Celery Mayonnaise

Sustainable Choice: For a "best choice" purchase, look for U.S. Pacific white shrimp farmed in recirculating systems or inland ponds.

If you prefer a milder sandwich, omit the ground red pepper.

Yield: Serves 4 (serving size: 2 sliders)

Ingredients
2 teaspoons dark sesame oil
1 tablespoon minced peeled fresh ginger

24 medium shrimp, peeled and deveined (about 12 ounces)
1/2 teaspoon kosher salt, divided
8 (1 1/4-ounce) wheat slider buns
2 tablespoons finely chopped celery
3 tablespoons canola mayonnaise
1 tablespoon plain 2% reduced-fat Greek yogurt
2 teaspoons finely chopped shallots
1 teaspoon fresh lemon juice
1/8 teaspoon ground red pepper
8 small Bibb lettuce leaves

Preparation
1. Preheat broiler.

2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add ginger; cook 1 minute. Sprinkle shrimp with 1/4 teaspoon salt. Add shrimp to pan; cook 3 minutes or until done. Keep warm.

3. Arrange buns in a single layer on a baking sheet, cut sides up. Broil 45 seconds or until toasted. Combine celery and next 4 ingredients (through juice) in a medium bowl; stir in remaining 1/4 teaspoon salt and pepper. Place 1 lettuce leaf on bottom half of each bun. Top with 1 tablespoon mayonnaise mixture and 3 shrimp. Cover with top halves of buns.

Nutritional Information
Calories: 324; Fat: 10.6g; Saturated fat: 0.5g; Monounsaturated fat: 4.9g; Polyunsaturated fat: 4.2g; Protein: 22.3g; Carbohydrate: 36.4g; Fiber: 2.5g; Cholesterol: 107mg; Iron: 2.2mg; Sodium: 704mg; Calcium: 139mg

Cooking Light JULY 2013

Panko-Crusted Chicken with Roasted Corn Hash and Buttermilk Dressing

So I wasn't really impressed with the chicken part of this but I liked the hash. The chicken was just bland.  D thought so as well.  I would definitely have the side again. Probably the chicken if it was easy.

Panko-Crusted Chicken with Roasted Corn Hash and Buttermilk Dressing

Chicken breast halves have ballooned beyond reasonable portion size, so just use 2 (8-ouncers), and cut each in half lengthwise to form 4 uniform cutlets. Bread all of your cutlets and get them in the pan in rapid succession so that they soak up fairly equal amounts of bacon flavor.

Yield: Serves 4 (serving size: 3/4 cup corn mixture, 1 chicken cutlet, and 1 tablespoon dressing)
Hands-on:20 Minutes
Total:50 Minutes

Ingredients
1 1/4 cups low-fat buttermilk, divided
1/2 teaspoon paprika, divided

1/2 teaspoon ground red pepper, divided
2 (8-ounce) skinless, boneless chicken breast halves, each cut in half lengthwise
4 ears yellow corn with husks
1 tablespoon chopped fresh flat-leaf parsley
1 teaspoon fresh lemon juice
1 cup panko (Japanese breadcrumbs)
3/8 teaspoon kosher salt, divided
3 center-cut bacon slices, chopped
1 tablespoon olive oil
3 thinly sliced green onions
2 bottled roasted red bell peppers, chopped (about 4 ounces)
1 tablespoon bottled roasted red bell pepper liquid

Preparation
1. Preheat oven to 400°.

2. Combine 1 cup buttermilk, 1/4 teaspoon paprika, and 1/4 teaspoon ground red pepper in a large zip-top plastic bag. Add chicken; seal bag, and marinate in refrigerator 30 minutes, turning bag occasionally.

3. Place corn directly on oven rack. Bake at 400° for 30 minutes. Cool slightly; remove husks and silks. Cut kernels from ears of corn, and place in a large bowl; discard corn cobs.

4. Combine remaining 1/4 cup buttermilk, parsley, and lemon juice in a bowl.

5. Combine remaining 1/4 teaspoon paprika, remaining 1/4 teaspoon ground red pepper, and panko in a shallow dish. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Dredge chicken in panko mixture.

6. Place bacon in a large nonstick skillet over medium heat; cook 8 minutes or until crisp. Remove bacon from pan with a slotted spoon; set aside. Add oil to drippings in pan. Add chicken; cook 4 minutes on each side or until golden brown and done.

7. Combine remaining 1/8 teaspoon salt, corn, bacon, green onions, roasted red peppers, and red pepper liquid in a large bowl. Divide corn mixture evenly among 4 plates; top each with 1 chicken cutlet. Drizzle with buttermilk dressing.

Nutritional Information
Calories: 375; Fat: 11.8g; Saturated fat: 3.4g; Monounsaturated fat: 4.2g; Polyunsaturated fat: 2.5g; Protein: 33.7g; Carbohydrate: 35.2g; Fiber: 3g; Cholesterol: 87mg; Iron: 1.3mg; Sodium: 558mg; Calcium: 18mg

Cooking Light JULY 2013

Cheesy Penne with Broccoli

So I really want to like this. It was so fast and easy to make. It has all my favorite ingredients in it. But can we say bland. I should have looked at the reviews on Cooking Light because they had 5 stars.  I would give it 2 stars.

I made it and it took 15 minutes to make once the water started boiling. But it just wasn't good. It needed some flavor. All I could taste was the Dijon. I wanted more pepper (which my 1/4 tsp was more like 1/2). It just had none. Disappointed to say the least.

Cheesy Penne with Broccoli

Any short pasta can be substituted here--rotini and farfalle are good choices.

Yield: Serves 4 (serving size: 1 1/3 cups)

Ingredients
8 ounces uncooked mini penne pasta
5 cups broccoli florets (about 1 medium head) (probably used 8C...I like broccoli)
1 1/3 cups fat-free milk, divided
2 tablespoons all-purpose flour
3 tablespoons grated fresh Parmesan cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon freshly grated nutmeg
2.5 ounces cheddar cheese, shredded (about 2/3 cup)

Preparation
1. Cook pasta according to package directions, omitting salt and fat. During the last 3 minutes of cooking, add broccoli to pan; drain. Place pasta and broccoli in a large bowl.

2. Combine milk and flour in a saucepan over medium heat, stirring with a whisk until smooth. Cook 5 minutes or until slightly thickened; remove from heat. Add 2 tablespoons Parmesan and remaining ingredients, stirring with a whisk until smooth. Add cheese mixture to pasta mixture; toss. Sprinkle with remaining Parmesan.

Nutritional Information
Calories: 381; Fat: 9.8g; Saturated fat: 5.6g; Monounsaturated fat: 2.4g; Polyunsaturated fat: 0.5g; Protein: 20g; Carbohydrate: 54.9g; Fiber: 4.6g; Cholesterol: 29mg; Iron: 3mg; Sodium: 577mg; Calcium: 331mg

Cooking Light MARCH 2013

Parmesan-Crusted Zucchini Fries

So this is missing something huge... salt.  These were the most tasteless mushy things.  Ranks right up there with my dislike of eggplant (which I was reminded of).  Don't waste your time on these. If you insist (because the breading was good), add a HUGE amount of salt.  Nothing with the word "fries" in it should not have salt.

Not having again.

Parmesan-Crusted Zucchini Fries

These savory Parmesan-Crusted Zucchini Fries are less than 100 calories, so go ahead and splurge on their cheesy, garlicky goodness.

Yield: Serves 4 (serving size: 6 zucchini fries and 2 tablespoons sauce)
Hands-on:13 Minutes
Total:33 Minutes

Ingredients
1/3 cup (about 1 1/2 ounces) finely shredded fresh Parmesan cheese
1/3 cup panko (Japanese breadcrumbs)
1/2 teaspoon garlic powder
1/2 teaspoon dried basil
1/8 teaspoon ground red pepper
1 large egg, beaten
3 small zucchini (1 1/4 pounds)
Cooking spray
1/2 cup tomato-basil pasta sauce

Preparation
1. Preheat oven to 450°.

2. Combine first 5 ingredients in a small shallow bowl. Place egg in a separate shallow bowl.

3. Trim ends from zucchini; cut each zucchini in half crosswise. Quarter each zucchini half lengthwise to make 24 zucchini sticks. Dip zucchini in egg; dredge in panko mixture; pressing to coat. Place zucchini on a baking sheet coated with cooking spray. Coat tops of zucchini with cooking spray.

4. Bake at 450° for 20 minutes or until golden brown. Serve immediately with pasta sauce.

Nutritional Information
Calories: 94; Fat: 3.9g; Saturated fat: 1.6g; Monounsaturated fat: 1.1g; Polyunsaturated fat: 0.3g; Protein: 6.4g; Carbohydrate: 9.3g; Fiber: 1.8g; Cholesterol: 58mg; Iron: 0.9mg; Sodium: 251mg; Calcium: 128mg

Cooking Light JANUARY 2013

Tortilla Chip Casserole

I made this over the course of a few days.  I started to make it (I made cooked up some chicken with salt and pepper) and then realized our milk was bad.  So into the fridge.  2 days later, I restarted the dinner. Overall it was easy to prep...I didn't roast the red pepper.  I cooked it with the onion.  Also, we didn't have green onions.

Overall, it was good.  It needed some cilantro and something else.  D thought green chilies. I thought maybe jalapenos.  It was comfort food, but it needed a zap of fresh-taste, if that makes sense.  Perhaps that was what the green onions were supposed to be for.

I would have again.  We had with no side so we each had 1.5 servings.

Tortilla Chip Casserole

Photo by ALB

Tortilla Chip Casserole retains all the full-flavor of this popular chicken comfort dish but with lighter ingredients.

Yield: Serves 6
Hands-on: 30 Minutes
Total: 1 Hour

Ingredients
1 tablespoon canola oil
1/2 cup chopped onion
1 tablespoon minced fresh garlic
2 tablespoons all-purpose flour
1 cup 2% reduced-fat milk
1/2 cup unsalted chicken stock
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 ounces 1/3-less-fat cream cheese
1 cup organic canned black beans, rinsed and drained (used the whole can because it was 1.25 C)
3 cups chopped cooked chicken breast
4 ounces baked tortilla chips, crushed
1 roasted red bell pepper, chopped (didn't roast...sauteed with the onion)
8 ounces lower-sodium green chile enchilada sauce (such as Frontera)
2.5 ounces shredded cheddar-Monterey Jack cheese blend (about 2/3 cup)
2 tablespoons chopped green onions

Preparation
1. Preheat oven to 350°.

2. Heat oil in a saucepan over medium heat. Add onion (I added the red pepper here); cook 6 minutes. Add garlic and flour; cook 2 minutes. ­Gradually add milk and stock, stirring constantly; bring to a boil. Remove from heat; stir in cumin, coriander, salt, pepper, and cream cheese.

3. Spread 1/2 cup milk mixture over bottom of a broiler-safe 11 x 7-inch baking dish. Layer beans, 1 1/2 cups chicken, and 2 ounces chips. Top with 1/2 cup milk mixture. Layer 1 1/2 cups chicken, bell pepper, and 2 ounces chips; top with 1 cup milk mixture and enchilada sauce. Sprinkle with shredded cheese. Bake at 350° for 30 minutes. Sprinkle with green onions.

Nutritional Information
Calories: 379; Fat: 14.6g; Saturated fat: 6.8g; Monounsaturated fat: 4.6g; Polyunsaturated fat: 1.4g; Protein: 28.5g; Carbohydrate: 34.2g; Fiber: 4.7g; Cholesterol: 75mg; Iron: 1.9mg; Sodium: 686mg; Calcium: 215mg

Cooking Light JANUARY 2013