Spinach and Ricotta Mini Quiches
Good-for-You Blueberry French Toast
Apple Yogurt Cinnamon Pancakes
Banana Chocolate-Chip Pancake Wrap
Corn Cakes Topped with Fried Green Tomatoes
This is a high-protein breakfast that will give you energy throughout the morning. This recipe serves 4, so be sure to invite a few friends over to join you.
INGREDIENTS | SERVES 4
3 tablespoons skim milk ½ cup low-fat mayonnaise
4 eggs
4 slices bacon
4 slices whole-wheat bread or 2 whole-wheat English muffins
Incredible Edible Eggs
Eggs provide a tremendous amount of protein and very little carbohydrate, and they make you feel full. You should have one egg a day, but remember that so many things we consume daily already contain eggs. Before you have your daily dose of egg, make sure your other meals and snacks do not contain too much egg or you could overdo it.
1. Mix the skim milk with the mayonnaise and heat in the microwave for about 40 seconds to warm.
2. Crack each egg into individual microwaveable bowls, being careful not to break the yolks.
3. Cover each bowl with plastic wrap and microwave on high until the whites are cooked and yolks firm, about 2 minutes.
4. In a skillet, cook the bacon.
5. Toast the whole-wheat bread slices and place the bacon on top.
6. Add the eggs on the bacon and top each egg with 2 tablespoons of mayonnaise mixture.
PER SERVING Calories: 295 | Fat: 20 g | Protein: 13 g | Sodium: 739 mg | Carbohydrates: 16 g | Fiber: 2.8 g
This is a great breakfast to share at a morning gathering or to enjoy by yourself. Add two more slices of bread to spread out the bruschetta if you want to serve more people.
High-fiber, Vegetarian
INGREDIENTS | SERVES 2
7 egg whites
4 whole eggs
1 chopped tomato
½ cup chopped mushrooms
1 small onion
¼ cup fresh basil
½ teaspoon salt
½ teaspoon pepper
4 slices whole-grain bread
1. Beat egg whites and eggs together.
2. Heat chopped tomato, mushrooms, and onion in a large skillet. Add egg mixture and scramble. Add basil, salt, and pepper as you scramble.
3. Toast bread and top with the egg mixture.
PER SERVING Calories: 395 | Fat: 13 g | Protein: 34 g | Sodium: 1192 mg | Carbohydrates: 39 g | Fiber: 6.6 g
Top these mini quiches with a slice of tomato and sprinkle on some shredded cheese to add a nice touch of color and great flavor.
Low-calorie, Gluten-free, Vegetarian, Low-carb
INGREDIENTS | SERVES 5
10 ounces chopped frozen spinach
2 eggs
1 cup skim ricotta cheese
1 cup low-fat shredded mozzarella
cheese
1. Preheat oven to 350°F. Place cupcake liners in 12-hole cupcake tin.
2. Heat spinach in microwave according to package directions, until soft and warm.
3. Whip the eggs and add the spinach. Blend together. Fold in the ricotta and shredded mozzarella cheese.
4. Fill each cup with egg-spinach mixture, about ½” per cup. Bake 30 to 35 minutes.
PER SERVING Calories: 175 | Fat: 10 g | Protein: 16 g | Sodium: 273 mg | Carbohydrates: 5 g | Fiber: 1.8 g
You can replace the mayonnaise with nonfat yogurt. This recipe is particularly good with nonfat vanilla yogurt.
Vegetarian
INGREDIENTS | SERVES 2
2 English muffins
2 eggs
5 ounces chopped frozen spinach
1 tablespoon low-fat mayonnaise
1 teaspoon salt
1 teaspoon pepper
2 teaspoons shredded low-fat cheese
Frozen spinach to the Rescue
Frozen spinach is a great item to have on hand. Just buy a couple of packages at a time and pull them out whenever you’re in a bind. It heats up quickly in the microwave or in a frying pan, and then you have an easy, nutritious ingredient for omelets, sandwiches, side dishes, and more. Keep an eye out for more recipes in this book that call for frozen spinach, such as Spinach and Ricotta Mini Quiches (page 13) and Cannellini Minestrone (page 67).
1. Preheat oven to 350°F. Place muffins on a baking sheet.
2. Crack an egg onto each muffin. Bake for 10 minutes.
3. Meanwhile, heat the spinach in the microwave until soft and warm, about 2 minutes.
4. Add low-fat mayonnaise, salt, and pepper to spinach. Blend together.
5. Remove muffins and top with the spinach mixture. Add a teaspoon of shredded cheese and serve.
PER SERVING Calories: 260 | Fat: 10 g | Protein: 15 g | Sodium: 1621 mg | Carbohydrates: 31 g | Fiber: 4.3 g
Chives are an excellent herb because they can be purchased year-round and will keep in the freezer for long periods of time.
Vegetarian, Low-calorie, Gluten-free, Low-carb
INGREDIENTS | SERVES 2
4 large egg whites
1 large whole egg
¼ teaspoon salt
1 tablespoon olive oil
¼ cup reduced-fat shredded cheddar cheese
2 tablespoons chopped fresh chives
Awesome Omelets
The fantastic thing about omelets is that you can stuff them with all kinds of things. Various veggies, fruits, and cheeses make delicious combinations. Brie cheese and sliced turkey, or mushrooms and onions with Swiss cheese, are a couple of combinations you might try for your next omelet.
1. Beat the egg whites and egg in a small bowl. Mix in the salt.
2. Heat the olive oil in a small skillet on low heat.
3. Pour the egg mixture in to coat the surface.
4. Cook egg mixture until edges show firmness.
5. Sprinkle the cheese evenly over the egg mixture, and then do the same with the chives. Fold one side over the other.
6. Flip the half-moon omelet so both sides are evenly cooked.
PER SERVING Calories: 156 | Fat: 11 g | Protein: 14 g | Sodium: 1392 mg | Carbohydrates: 1.5 g | Fiber: 0.075 g
Vary this recipe by chopping up any vegetable you like and adding it or substituting it for the peppers.
Low-calorie, Gluten-free, Vegetarian, Lactose-free, Low-carb
INGREDIENTS | SERVES 2
4 large egg whites
1 large whole egg
¼ teaspoon salt
½ cup chopped red peppers
½ cup chopped green peppers
¼ cup chopped onions
½ cup chopped mushrooms
1 tablespoon olive oil
1. Beat the egg whites and egg in a small bowl. Mix in the salt.
2. Mix the vegetables together in a small bowl.
3. Heat the olive oil in a small skillet on low heat.
4. Pour the egg mixture in to coat the surface. Cook until edges show firmness.
5. Add the vegetable mixture so that it covers the entire egg mixture evenly. Fold one side over the other.
6. Flip the half-moon omelet so both sides are evenly cooked.
PER SERVING Calories: 159 | Fat: 10 g | Protein: 12 g | Sodium: 442 mg | Carbohydrates: 8 g | Fiber: 7 g
If you like a little spice, add a dash of Tabasco sauce to kick up the flavor.
Low-carb, Lactose-free
INGREDIENTS | SERVES 2
4 large egg whites
1 large whole egg
¼ teaspoon salt
1 tablespoon olive oil
½ cup chopped cooked turkey sausage
½ cup chopped mushrooms
Turkey sausage
Never heard of turkey sausage? Well, it’s time you did! Turkey sausage is a great, healthy alternative to the standard variety. Turkey is leaner and less greasy than beef or pork, but it still has all the great meaty goodness that you want in a warm breakfast or hearty sandwich. Use cooked turkey sausage in lots of varieties of omelets, sandwiches, casseroles, stuffings, and more!
1. Beat the egg whites and egg in a small bowl. Mix in the salt.
2. Heat the olive oil in a small skillet on low heat.
3. Pour the egg mixture in to coat the surface. Cook until edges show firmness.
4. Add the sausage and mushrooms so that they cover the entire mixture evenly. Fold one side over the other.
5. Flip the half-moon omelet so both sides are evenly cooked.
PER SERVING Calories: 266 | Fat: 20 g | Protein: 20 g | Sodium: 631 mg | Carbohydrates: 2.5 g | Fiber: 0.34 g
Bland mozzarella is a perfect backdrop for fruit, and you can vary the fruit and jam according to what’s seasonally available. These are knife-and-fork quesadillas, too gooey for finger food.
Vegetarian
INGREDIENTS | SERVES 4
4 tablespoons strawberry jam
4 (6” to 8”) whole-wheat flour tortillas
2 cups shredded mozzarella cheese
1 cup diced fresh strawberries plus extra for sprinkling
4 tablespoons strawberry yogurt for garnish
Confectioners’ sugar for dusting
Marvelous Quesadillas
Much like omelets, quesadillas are one of those foods that can come in a wide variety of flavors. This breakfast quesadilla includes fruit and cheese, and you can swap out the mozzarella cheese and strawberry jam for any other types that you prefer. A great lunch quesadilla might have sautéed vegetables and hummus, and you can also make a dinner quesadilla with Tex-Mex fillings such as grilled chicken, black beans, salsa, and cheddar cheese. When quesadillas are on the menu, let your imagination run wild!
1. Spread 1 tablespoon jam on a tortilla and sprinkle it with ½ cup mozzarella cheese and ¼ cup diced strawberries. Fold over the tortilla to enclose the filling. Repeat with the remaining tortillas, mozzarella, jam, and strawberries.
2. Spray the skillet with nonstick cooking spray and heat it over medium heat. Cook the quesadillas, one or two at a time, until golden on the bottom, about 3 minutes. Flip over and cook the second side until golden and the cheese has melted.
3. Top each quesadilla with a dollop of yogurt, a sprinkling of strawberries, and a dusting of confectioners’ sugar. Serve hot.
PER SERVING Calories: 380 | Fat: 16 g | Protein: 17 g | Sodium: 530 mg | Carbohydrates: 42 g | Fiber: 3 g
This dish is great when served with sliced pears or peaches on the side. To sweeten it further you can drizzle a tablespoon of sugar-free maple syrup across the top.
Vegetarian
INGREDIENTS | SERVES 2
2 eggs
½ cup skim milk
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
1 tablespoon powdered sugar
4 slices bread
1. Preheat oven to 400°F.
2. Beat eggs and skim milk lightly in a bowl. Add the cinnamon, vanilla, and sugar.
3. Soak the bread in the egg mixture and place on a nonstick baking sheet.
4. Bake for about 10 minutes or until golden.
PER SERVING Calories: 253 | Fat: 8 g | Protein: 14 g | Sodium: 360 mg | Carbohydrates: 34 g | Fiber: 2.8 g
To make these pancakes sugar-free, substitute Splenda for the sugar.
Low-Calorie, Low-fat, Vegetarian
INGREDIENTS | SERVES 6
1 cup uncooked oatmeal
½ cup flour
¼ cup sugar
1 teaspoon baking powder
1 teaspoon baking soda
⅛ teaspoon salt
2 cups low-fat buttermilk
¼ cup Egg Beaters
Butter-flavored spray
1. Combine oatmeal, flour, sugar, baking powder, baking soda, and salt in a bowl.
2. Whisk together buttermilk and Egg Beaters in a small bowl. Pour mixture over dry ingredients and stir together until just blended.
3. Pour ¼ cup pancake batter on a hot griddle prepared with butter-flavored spray. Cook until bubbles appear and edges are brown. Flip and cook until done.
PER SERVING Calories: 158 | Fat: 2 g | Protein: 7 g | Sodium: 183 mg | Carbohydrates: 29 g | Fiber: 1.1 g
For this recipe, be sure to cut thick slices of bread. This will make stuffing easier, and you’ll get great big slices of stuffed French toast.
Vegetarian
INGREDIENTS | SERVES 4
Butter-flavored cooking spray
4 1”-thick slices French bread
4 teaspoons reduced-fat cream cheese
4 teaspoons favorite preserves
1 cup skim milk (divided into
4 servings) 1 teaspoon vanilla
1 teaspoon cinnamon or to taste
½ teaspoon nutmeg or to taste
A New Life for Stale Bread
Don’t know what to do with that bread that’s going stale? It’s perfect for French toast! The fresher your bread, the more it will fall apart in the batter. Use bread that is nearing the end of its shelf life. It will be a little tougher and will hold together better when soaked in batter.
1. Prepare a skillet with the butter-flavored spray.
2. Cut a pocket through the top of each slice of bread, ¼ of the way through the bread.
3. Insert cream cheese and preserves.
4. Combine milk, vanilla, cinnamon, and nutmeg to make the batter.
5. Dip the bread in the batter and cook on the skillet.
PER SERVING Calories: 319 | Fat: 4 g | Protein: 11 g | Sodium: 258 mg | Carbohydrates: 58 g | Fiber: 1.4 g
Add ¼ cup of some fat-free ice cream to each serving to make it a la mode.
Vegetarian, Low-fat
INGREDIENTS | SERVES 6
14 slices bread
¾ cup blueberries
2 cups skim milk
1½ cups fat-free Egg Beaters
1 teaspoon ground cinnamon
2 teaspoons vanilla extract
2 tablespoons powdered sugar
Try Different Fruits
Peaches, pears, and cherries are good fruit fillings for this recipe. Whatever fruit you love best can be used. Buy fruit that’s in season at your local market or use leftovers from fruitpicking expeditions.
1. Preheat oven to 400°F.
2. Arrange 7 slices of bread in the bottom of a baking dish.
3. Sprinkle the blueberries over the bread, spreading them out evenly.
4. Whisk the milk, Egg Beaters, ground cinnamon, and vanilla in a bowl.
5. Pour half of the milk mixture over the blueberries and bread, then top with the remaining bread slices and pour leftover milk mixture atop this.
6. Cover the dish with aluminum foil and bake for 20 minutes. Uncover the dish and bake until the top is a nice golden brown.
7. After baking, sprinkle with the powdered sugar and then slice into six servings.
PER SERVING Calories: 289 | Fat: 3 g | Protein: 17 g | Sodium: 529 mg | Carbohydrates: 50 g | Fiber: 2.1 g
You can substitute ½ cup berries for the apples in this recipe if you prefer.
Vegetarian
INGREDIENTS | SERVES 4
1 egg
1 cup plain fat-free yogurt
1 tablespoon canola oil
1 cup flour
1 tablespoon sugar
1 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon cinnamon Pinch of salt
Butter-flavored cooking spray
½ cup thinly sliced apple
Blender Pancakes
Think your blender is only good for making smoothies and a mess? Think again! These super-light pancakes are super easy to make in the blender. You can add the cinnamon to the ingredients or roll the apple slices in the cinnamon to coat them.
1. Combine the egg, yogurt, and oil in a blender until smooth.
2. Sift the flour, sugar, baking powder, baking soda, cinnamon, and salt together. Add to yogurt mixture and blend.
3. Prepare a hot griddle with the butter spray.
4. Ladle about ⅛ cup of the mixture onto the griddle.
5. Sprinkle each of the pancakes with apples and cook until bubbles form in the pancake. Flip over and cook until done.
PER SERVING Calories: 245 | Fat: 6 g | Protein: 8 g | Sodium: 218 mg | Carbohydrates: 35 g | Fiber: 1.5 g
Add ¼ cup of chopped walnuts to the chopped pears to give these a little texture and kick.
Vegetarian, Lactose-free, High-fiber
INGREDIENTS | SERVES 3
1½ cups whole-wheat flour
2 tablespoons applesauce
1 tablespoon brown sugar
1 cup water
1½ teaspoons baking powder
1½ teaspoons ground ginger
1 teaspoon ground cinnamon
2 chopped pears
What’s the Deal with Ginger?
Ginger is a fibrous root that adds a warm, spicy flavor to dishes. It’s also often used as a remedy for a cold or an upset stomach. (If you were ever given ginger ale for an upset stomach as a kid, that’s why.) You’ll find ginger in many different forms: fresh, ground, caramelized, or even pickled. Look out for more recipes in this book, such as Thai Chicken Sauté (page 101) that call for this wonderful ingredient.
1. Combine the whole-wheat flour, applesauce, brown sugar, water, and baking powder in a medium bowl.
2. Add the ginger and ground cinnamon.
3. Fold in the chopped pears.
4. Pour the batter onto a hot griddle or skillet, ¼ cup for each pancake, and cook until golden.
PER SERVING Calories: 267 | Fat: 1 g | Protein: 9 g | Sodium: 11 mg | Carbohydrates: 60 g | Fiber: 6.4 g
The chocolate chips sweeten this pancake recipe and are best when applied immediately after you take the pancakes off the griddle so they start to melt into the pancakes.
Vegetarian, High-fiber
INGREDIENTS | SERVES 2
½ cup dry oatmeal
½ cup nonfat cottage cheese
3 egg whites
2 tablespoons Splenda
1 teaspoon cinnamon
1 teaspoon vanilla
1 banana
¼ cup of semisweet chocolate chips
1. Combine oatmeal, cottage cheese, egg whites, Splenda, cinnamon, and vanilla in a blender until smooth.
2. Mash banana in a bowl and fold into pancake mix.
3. Pour four individual pancakes on griddle, thinly.
4. Remove from griddle and place a few chocolate chips on each pancake. Fold over like a wrap.
PER SERVING Calories: 318 | Fat: 8 g | Protein: 16 g | Sodium: 467 mg | Carbohydrates: 48 g | Fiber: 7.4 g
Invite a few friends over on a Saturday morning to watch the movie Fried Green Tomatoes and enjoy your very own homemade version.
Vegetarian
INGREDIENTS | SERVES 4
½ cup cornmeal
½ cup all-purpose flour
1 teaspoon baking powder
Salt and pepper to taste
1 egg
¼ cup 2% milk
2 very large green tomatoes
2 cups canola oil
1. Mix the dry ingredients together on a sheet of waxed paper. Whip the egg and milk in a small bowl.
2. Remove stem and core of the tomatoes and cut in
½” rounds. Place in the meal mixture; flip. Dip in the egg mixture and return to the meal mixture.
3. Heat the oil to 350°F in a deep frying pan. Fry tomatoes until brown and crisp. Drain on paper towels.
PER SERVING Calories: 596 | Fat: 57 g | Protein: 6 g | Sodium: 39 mg | Carbohydrates: 22 g | Fiber: 2.8 g
You get a double dose of fiber from the blueberries and the cornmeal in these pancakes. These are dense and filling, great for a frosty morning before you head to class.
Vegetarian
INGREDIENTS | SERVES 4
1 cup flour
½ cup yellow cornmeal
3 tablespoons sugar
1½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
2 eggs
3 tablespoons melted butter
1½ cups buttermilk
1 cup blueberries
Cornmeal Basics
Cornmeal isn’t necessarily a staple like flour is, but it does show up in lots of great recipes. Just make sure you don’t confuse cornmeal with cornstarch. Cornstarch, also called corn flour, is a fine chalky white powder that is useful for thickening sauces. Cornmeal is much coarser and is used to make polenta, muffins, and some breads, particularly corn bread.
1. Whisk together flour, cornmeal, sugar, baking powder, baking soda, and salt in a large bowl.
2. Whisk together eggs, melted butter, and buttermilk in another bowl.
3. Stir egg mixture into the flour mixture until combined. There will be lumps; be careful not to overmix.
4. Pour about ⅓ cup batter for each pancake onto hot oiled griddle or pan. Scatter several blueberries over batter. Flip pancakes when bubbles have formed and started to pop through the batter on top.
5. Cook on other side for about a minute. Serve hot with maple syrup.
PER SERVING Calories: 373 | Fat: 12 g | Protein: 10 g | Sodium: 514 mg | Carbohydrates: 55 g | Fiber: 3 g
Delicious for breakfast but also a good dessert or snack, these turnovers are a great source of fiber.
Vegetarian, High-fiber
INGREDIENTS | SERVES 4
1 cup sliced almonds
1 sheet puff pastry, thawed in the refrigerator
1 egg white
4 teaspoons almond paste
1 cup frozen raspberries
4 teaspoons sugar
2 teaspoons cornstarch
1 tablespoon wheat germ
2 tablespoons powdered sugar
Healthy Puff Pastry?
Unfortunately, you can’t buy whole-grain puff pastry, but you can fill regular stuff pastry with fruit and nuts for wonderful turnovers. Wheat germ is also an excellent source of vitamins and fiber, and it can be added to everything from meatloaf to pancake batter.
1. Preheat the oven to 400°F. Grind half of the almonds in a food processor. Set aside.
2. Roll the puff pastry into an 11” × 11” square on a floured surface. Cut the square into four smaller squares. Paint the egg white on the pastry squares.
3. Put 1 teaspoon of almond paste in the middle of each square, layer ¼ cup raspberries on top, then sprinkle the ground almonds, sugar, cornstarch, and wheat germ over the berries.
4. Fold each square over to make a triangle to encase the filling. Press down on the outer edges with your fingers or a fork to seal.
5. Brush the egg white on the turnovers and sprinkle them with the remaining sliced almonds and powdered sugar. Bake for 10 minutes, turn the oven down to 350°F, and continue baking for about 10 to 15 minutes longer. Let cool before eating.
PER SERVING Calories: 562 | Fat: 37 g | Protein: 11 g | Sodium: 43 mg | Carbohydrates: 47 g | Fiber: 6 g
These oat bran cakes provide slow-release, long-term energy. Your stomach won’t go to war to digest them, and you’ll have loads of energy for the long haul.
Vegetarian, High-fiber
INGREDIENTS | SERVES 2
½ cup oat bran
1 cup low-fat buttermilk
½ cup dried cranberries
2 eggs, beaten until light in color
2 teaspoons honey
½ teaspoon salt
½ cup all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda Options: Maple syrup, apple butter, any mono- or polyunsaturated spread
Nonstick butter-flavored spray
1. In a large bowl, mix together the oat bran, buttermilk, and cranberries. Let rest for 10 to 15 minutes.
2. In the blender, mix the eggs, honey, and salt. Slowly add the rest of the dry ingredients; then mix with the oat bran mixture.
3. Using nonstick butter-flavored spray, prepare a griddle and heat to medium. Drop cakes on griddle and cook until bubbles form on top, about 1 minute. Turn and cook until brown. Serve with choice of toppings.
PER SERVING Calories: 338 | Fat: 8 g | Protein: 11 g | Sodium: 1092 mg | Carbohydrates: 61 g | Fiber: 6.3 g
This is an excellent side dish to accompany eggs. The tomatoes pick up the flavors of any herbs used with them, and you can add butter, cheese, and spices to add extra flavor.
Low-Calorie, Gluten-free, Vegan, Lactose-free, Low-carb, High-fiber
INGREDIENTS | SERVES 1
1 large red, ripe, and juicy tomato
1 teaspoon olive oil or butter
1 teaspoon of your favorite herbs (rosemary, parsley, thyme, or basil)
Salt and pepper to taste
Roasted tomatoes are one of those amazingly simple foods that look and taste like a complicated gourmet specialty. The roasting brings out the sweetness in the tomatoes, making them a great accompaniment to many dishes. Try them alongside grilled steaks, mixed in with pasta, or in an omelet. You really can’t go wrong with roasted tomatoes!
1. Preheat oven to 375°F. Cut the tomato in half, from top to bottom. Use a melon baller to remove seeds. Sprinkle with oil, herbs, salt, and pepper.
2. Individually nest the tomato halves in aluminum foil, leaving the top open. Place open-end up directly on the grill in the oven. Roast for 15 minutes.
PER SERVING Calories: 67 | Fat: 5 g | Protein: 1 g | Sodium: 23 mg | Carbohydrates: 6 g | Fiber: 5.5 g
These corn cakes are a crispy and slightly sweet alternative to traditional pancakes. Paired with fried green tomatoes, these are a satisfying and unusual addition to the breakfast table!
Low-calorie, Low-fat, Vegetarian
ingredients | SERVES 4; MAKES 16 TO 18 CAKES
1 cup whole-wheat or all-purpose flour
2 teaspoons baking powder
1 tablespoon brown sugar
½ cup nonfat milk or low-fat buttermilk
2 eggs, well beaten
¾ cup corn (cooked, fresh, or canned)
¼ teaspoon nutmeg
Salt and freshly ground black pepper to taste
4 Fried Green Tomatoes (page 24) Nonstick spray
Go Canned
Having certain canned foods on hand will make college cooking a lot quicker and easier—and it’ll save you money. Canned tomatoes, beans, corn, and pumpkin are excellent for many purposes and save hours of time.
1. In a large bowl, whisk the flour, baking powder, and brown sugar into the milk. Stir in the eggs, corn, and spices.
2. Prepare a griddle with nonstick spray. Heat to medium.
3. Drop cakes on hot griddle and flatten with spoon before they rise. Cook about 4 minutes per side. Turn when bubbles start to form on uncooked side.
4. Serve topped with fried green tomatoes.
PER SERVING Calories: 187 | Fat: 3 g | Protein: 9 g | Sodium: 55 mg | Carbohydrates: 34 g | Fiber: 1.7 g