health

7 Day Menu Planner for May 13, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Keep family day simple and prepare your own ROAST TURKEY BREAST, adding canned WHOLE-BERRY CRANBERRY SAUCE on the side. Serve with your POTATOES AU GRATIN and these GREEN BEANS IN OLIVE OIL: In a large nonstick skillet, heat 1 tablespoon extra-virgin olive oil on medium-high. Add 1 pound fresh green beans (rinsed, trimmed and halved) and 1/4 cup water. Simmer on low in boiling water about 5 minutes or until they soften and water is evaporated (adding more water as needed until beans are tender). Add 4 crushed cloves garlic and coarse salt to taste; stir. Cook 1 more minute. Remove from heat; add a handful of chopped cilantro. Arrange on a platter and drizzle with additional olive oil. (Adapted from "Our Syria," Itab Azzam and Dina Mousawi, Running Press.) Add a LETTUCE WEDGE and DINNER ROLLS. For dessert, buy a CHOCOLATE LAYER CAKE.

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Plan

Save enough turkey, cranberry sauce and cake for Monday.

Shopping List

turkey breast, canned whole-berry cranberry sauce, potatoes au gratin, extra-virgin olive oil, fresh green beans, garlic, coarse salt, fresh cilantro, lettuce, dinner rolls, chocolate layer cake.

Monday: Heat and Eat

Make simple TURKEY-CRANBERRY WRAPS for dinner tonight. Heat 6 large flour tortillas according to directions. Mix together 1 cup leftover cranberry sauce, 2 tablespoons spicy brown mustard and 1/2 teaspoon ground ginger. Spread evenly on one side of each tortilla. Top with thinly sliced or chopped leftover turkey breast, sliced green onions, toasted chopped pecans and shredded lettuce. Roll and serve with OVEN FRIES (from frozen). Add PICKLES, OLIVES and TOMATO WEDGES on the side. Dessert is leftover CAKE.

Shopping List

large flour tortillas, spicy brown mustard, ground ginger, green onions, pecans, lettuce, frozen oven fries, pickles, olives, tomatoes.

Tuesday: Meatless

Skip meat tonight and prepare ZITI BAKED WITH SPINACH, TOMATOES AND SMOKED GOUDA. Serve with a RED-TIPPED LETTUCE SALAD and GARLIC BREAD. PEARS are for dessert.

Plan

Save enough baked ziti for Thursday.

Shopping List

ziti pasta, olive oil, onion, yellow bell pepper, garlic, canned diced tomatoes with basil, garlic and oregano, fresh baby spinach, smoked Gouda, cooking spray, red-tipped lettuce, garlic bread, pears.

ZITI BAKED WITH SPINACH, TOMATOES AND SMOKED GOUDA

Servings: makes 8 servings

Prep time: 20 minutes

Cook time: about 30 minutes, plus pasta

  • 10 ounces ziti pasta
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 medium yellow bell pepper, chopped
  • 4 cloves garlic, minced
  • 2 (14 1/2-ounce) cans undrained diced tomatoes with basil, garlic and oregano
  • 6 cups fresh baby spinach leaves
  • 1 1/4 cups (about 5 ounces) shredded smoked Gouda, divided

Heat oven to 375 degrees. Cook pasta according to directions; drain. Heat oil in a Dutch oven on medium-high. Add onion and pepper; cook 5 minutes, stirring occasionally. Stir in garlic; cook 2 minutes. Stir in tomatoes; bring to a boil. Reduce heat and simmer 5 minutes. Add spinach; cook 30 seconds or until spinach wilts, stirring frequently. Remove from heat. Add pasta and 3/4 cup cheese to tomato mixture, tossing well to combine. Spoon pasta mixture into a 9-by-13-inch baking dish coated with cooking spray; sprinkle evenly with remaining cheese. Bake 15 minutes or until cheese melts and begins to brown.

Per serving: 267 calories, 12 grams protein, 7 grams fat (24 percent calories from fat), 3.5 grams saturated fat, 39 grams carbohydrate, 20 milligrams cholesterol, 591 milligrams sodium, 3 grams fiber.

Wednesday: Budget

Gather 'round the campfire for a low-cost dinner with HAPPY TRAIL BURGERS. Broil any burgers. Meanwhile, heat a 20-ounce can of vegetarian baked beans with 1/3 cup of your favorite barbecue sauce. Spoon over burgers; garnish with chopped sweet onion. Serve with any SOUP and COLESLAW. Enjoy FRESH STRAWBERRIES for dessert.

Plan

Buy enough strawberries for Thursday.

Shopping List

any protein for burgers, vegetarian baked beans, barbecue sauce, sweet onion, any soup, coleslaw, fresh strawberries.

Thursday: Express

Heat the leftover ZITI for a quick meal. Serve with CARROT SALAD and WHOLE-GRAIN ROLLS. Buy TAPIOCA PUDDING for dessert and top with leftover STRAWBERRIES.

Shopping List

deli carrot salad, whole-grain rolls, tapioca pudding.

Friday: Kids

The kids will love MEXICAN CHICKEN AND BEANS. Accompany the soon-to-be kid-favorite with BABY CARROTS, CELERY STICKS, CHERRY TOMATOES and a DIP, along with FLOUR TORTILLAS. For dessert, slurp on any FROZEN FRUIT JUICE BARS.

Shopping List

cooking spray, chicken breast strips, reduced-sodium taco seasoning mix, canned reduced-sodium pinto beans, canned corn with red and green peppers, baby carrots, celery sticks, cherry tomatoes, dip for vegetables, flour tortillas, any frozen fruit juice bars.

MEXICAN CHICKEN AND BEANS

Servings: makes 4 servings

Prep time: less than 10 minutes

Cook time: about 20 minutes

  • 1 pound chicken breast strips
  • 1 (1.25-ounce) package reduced-sodium taco seasoning mix
  • 1 (15-ounce) can reduced-sodium pinto beans, rinsed
  • 1 (11-ounce) can corn with red and green peppers, undrained
  • 1/4 cup water

Coat a large nonstick skillet with cooking spray. Add chicken; cook and stir on medium-high 4 to 5 minutes or until no longer pink. Stir in taco seasoning mix, beans, corn and water. Cook 8 to 10 minutes; stir frequently or until sauce is slightly thickened. Serve warm.

Per serving: 294 calories, 31 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 33 grams carbohydrate, 73 milligrams cholesterol, 995 milligrams sodium, 7 grams fiber.

Saturday: Wild Card

Your guests will feel special when you open your Global Pantry and take them to Thailand for THAI SHRIMP WITH COCONUT-ALMOND RICE. Add SUGAR SNAP PEAS, a BOSTON LETTUCE SALAD and SOURDOUGH BREAD. For dessert, make PEACH SHORTCAKE by spooning Nutella onto shortcake shells and covering with sliced peaches. Garnish with a dab of light whipped cream.

Shopping List

jasmine rice, light coconut milk, canola oil, medium shrimp, Thai-style chili sauce, slivered almonds, green onions, sugar snap peas, Boston lettuce, sourdough bread, Nutella, shortcake shells, peaches, light whipped cream.

THAI SHRIMP WITH COCONUT-ALMOND RICE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 5 minutes, plus rice and almonds

  • 1 cup jasmine rice
  • Light coconut milk
  • 1 tablespoon canola oil
  • 1 pound medium shrimp, shelled and deveined
  • 1/4 cup Thai-style chili sauce (use less for milder flavor)
  • 1/2 cup toasted slivered almonds
  • Chopped green onions for garnish

Prepare rice according to package directions, replacing half the water called for on package with light coconut milk. Heat oil in a large nonstick skillet on medium. Add shrimp and cook 3 to 4 minutes or until pink. Add chili sauce and stir until heated through. Stir almonds into cooked rice and top with shrimp mixture. Garnish with onions and serve.

Per serving: 407 calories, 29 grams protein, 13 grams fat (29 percent calories from fat), 2.4 grams saturated fat, 43 grams carbohydrate, 183 milligrams cholesterol, 452 milligrams sodium, 3 grams fiber.

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7 Day Menu Planner for May 06, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Impress Mother with your cooking skills and prepare NOT YOUR MOM'S EGG CASSEROLE. Start with a glass of TOMATO JUICE and add a GREEN SALAD on the side. AMBROSIA always goes well as a sweet, along with a sweet mom-hug.

Shopping List

turkey breakfast sausage, kale, crusty bread (sourdough, baguette or ciabatta), 50 percent light cheddar cheese, 1 percent milk, eggs, coarse salt, cracked pepper, tomato juice, salad greens, ambrosia.

NOT YOUR MOM'S EGG CASSEROLE

Servings: makes 6 servings

Prep time: 15 minutes; refrigeration time: overnight

Cook time: about 40 minutes

  • 1 pound turkey breakfast sausage
  • 4 cups chopped kale
  • 4 cups cubed or torn crusty bread, such as sourdough, baguette or ciabatta
  • 1 cup shredded 50 percent light cheddar cheese
  • 2 cups 1 percent milk
  • 6 eggs
  • 1/2 teaspoon coarse salt
  • 1/2 teaspoon cracked pepper

In a large iron skillet on medium, cook sausage, stirring until browned. Stir in kale and cook 2 minutes more. Spoon mixture into a 9-by-13-inch baking dish. Add bread and cheese to dish. Toss to combine. Set aside. In a medium bowl, whisk together the milk, eggs, salt and pepper until combined. Pour egg mixture evenly over sausage mixture. Cover and refrigerate overnight. When ready to bake, heat oven to 350 degrees. Bake 35 to 40 minutes or until eggs are set. Garnish with a sprig of fresh thyme, if desired. (Adapted from "The Minimalist Kitchen," Melissa Coleman, Oxmoor House.)

Per serving: 424 calories, 30 grams protein, 24 grams fat (50 percent calories from fat), 7.2 grams saturated fat, 24 grams carbohydrate, 321 milligrams cholesterol, 1024 milligrams sodium, 2 grams fiber.

Monday: Express

Deli TUNA SALAD is a quick entree. Spread it on WHOLE-GRAIN BREAD and top with LETTUCE AND TOMATOES for a simple dinner. Serve with BAKED SWEET POTATO CHIPS, your favorite PICKLES and CARROT STICKS. Dessert is STRAWBERRY ICE CREAM.

Plan

Save enough ice cream for Tuesday.

Shopping List

deli tuna salad, whole-grain bread, lettuce, tomatoes, baked sweet potato chips, pickles, carrots, strawberry ice cream.

Tuesday: Kids

Remember your scouting days and treats like CAMPFIRE HOT DOGS? Heat canned baked beans and add a little browned lean ground beef along with some ketchup and mustard if you like. Meanwhile, cook 8 low-fat low-sodium hot dogs and arrange them in whole-grain hot dog buns. Spoon the bean-beef mixture over the hot dogs and garnish with light shredded cheddar cheese. Serve with CELERY BOATS stuffed with NEUFCHATEL CHEESE. Leftover ICE CREAM is good for dessert.

Shopping List

canned baked beans, lean ground beef, ketchup and mustard (optional), low-fat low-sodium hot dogs, whole-grain hot dog buns, light shredded cheddar cheese, celery, Neufchatel cheese.

Wednesday: Meatless

You certainly won't miss meat with this delicious FETTUCCINE ALFREDO. Accompany it with a ROMAINE SALAD and ITALIAN BREAD. FRESH TROPICAL FRUIT is good for dessert.

Shopping List

fettuccine or linguine, butter, garlic, flour, 1 percent milk, parmesan cheese, reduced-fat cream cheese, coarse salt, flatleaf parsley, cracked black pepper, romaine, Italian bread, fresh tropical fruit.

FETTUCCINE ALFREDO

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes

  • 8 ounces fettuccine or linguine
  • 1 tablespoon butter
  • 2 cloves garlic, minced
  • 1 tablespoon flour
  • 1 1/3 cups 1 percent milk
  • 1 1/4 cups freshly grated parmesan cheese, divided
  • 2 tablespoons reduced-fat cream cheese
  • 1/4 teaspoon coarse salt
  • 2 teaspoons chopped fresh flatleaf parsley
  • Cracked black pepper to taste

Cook pasta according to directions; drain, reserving 2 tablespoons cooking water. Return water and pasta to pot. Meanwhile, in a medium saucepan, melt butter on medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup parmesan, cream cheese and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining parmesan. Garnish with parsley and pepper.

Per serving: 407 calories, 21 grams protein, 13 grams fat (30 percent calories from fat), 7.8 grams saturated fat, 50 grams carbohydrate, 40 milligrams cholesterol, 628 milligrams sodium, 2 grams fiber.

Thursday: Wild Card

Even though my mother did not use a microwave and slow cooker like I do, I keep trying to duplicate her VEGETABLE AND BEEF SOUP. This one is the closest I've gotten. Serve it with a PIMENTO CHEESE TOAST: Toast any bread and spread with a lower-fat pimento cheese mixture. Enjoy PEACHES for dessert.

Plan

Save enough soup for Friday.

Shopping List

frozen lima beans, frozen mixed vegetables, baking potatoes, crinkle-cut carrots, celery, onion, canned no-salt-added diced tomatoes, dried marjoram, dried thyme, bay leaves, large beef bouillon cubes, beef stew meat, any bread, lower-fat pimento cheese mixture, peaches.

VEGETABLE AND BEEF SOUP

Servings: makes about 14 cups

Prep time: 15 minutes

Cook time: 8 hours on low

  • 1 cup frozen lima beans (thawed)
  • 1 (16-ounce) package frozen mixed vegetables, thawed
  • 2 medium baking potatoes, cubed
  • 1 cup crinkle-cut carrots
  • 3/4 cup sliced celery
  • 1 medium onion, chopped
  • 1 (28-ounce) can no-salt-added diced tomatoes, undrained
  • 1 teaspoon dried marjoram
  • 1 teaspoon dried thyme
  • 2 bay leaves
  • 1 large beef bouillon cube, crushed
  • 1 cup water
  • 1 pound beef stew meat, cut into 3/4-inch cubes

Microwave lima beans and mixed vegetables 5 minutes on high (100 percent power); drain. In a 4-quart or larger slow cooker, combine vegetables, potatoes, carrots, celery, onion, tomatoes, marjoram, thyme, bay leaves, bouillon and water. Mix well. Add meat. Cook on low 8 hours. Remove bay leaves and ladle into bowls.

Note: Thin with extra broth or water if desired.

Per cup: 115 calories, 9 grams protein, 2 grams fat (19 percent calories from fat), 0.9 gram saturated fat, 15 grams carbohydrate, 20 milligrams cholesterol, 120 milligrams sodium, 3 grams fiber.

Friday: Heat and Eat

Leftover SOUP always tastes better the next day. Add a packaged CAESAR SALAD and CRACKERS. Buy an APPLE PIE for dessert.

Plan

Save enough pie for Saturday.

Shopping List

packaged Caesar salad, crackers, apple pie.

Saturday: Easy Entertaining

Serve guests SAVORY HERB PORK CHOPS. Rub any savory pork seasoning mixture on 4 pork chops. Heat 1 tablespoon canola oil in a large nonstick skillet on medium. Cook chops 3 to 4 minutes per side or until desired doneness. Serve with ROASTED RED POTATOES, CARROTS and ONIONS. Add GREEN BEANS, a SPINACH SALAD and WHOLE-GRAIN ROLLS. For dessert, warm the leftover PIE and top with a dab of VANILLA ICE CREAM.

Shopping List

any savory herb pork seasoning mixture, pork chops, canola oil, red potatoes, carrots, onions, green beans, fresh spinach, whole-grain rolls, vanilla ice cream.

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7 Day Menu Planner for April 29, 2018

7 Day Menu Planner by by Susan Nicholson
by Susan Nicholson
7 Day Menu Planner |

Sunday: Family

Make a family-friendly POT ROAST for today's gathering. Accompany the flavorful combination with MASHED RED-SKINNED POTATOES, STEAMED SLICED ZUCCHINI, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. For dessert, scoop LEMON SHERBET.

Plan

Save enough beef, vegetables, mashed potatoes and sherbet for Monday.

Shopping List

onions, garlic, beef chuck roast, packaged Italian dressing mix, red bell peppers, unsalted beef broth, coarse salt, black pepper, red-skinned potatoes, fresh zucchini, salad greens, whole-grain rolls, lemon sherbet.

POT ROAST

Servings: makes 10 servings

Prep time: less than 15 minutes

Cook time: 8 hours on low, or 5 hours on high

  • 2 large onions, cut into 8 wedges
  • 2 cloves garlic, peeled
  • 1 (3- to 3 1/2-pound) beef chuck roast
  • 1 (0.7-ounce) package Italian dressing mix
  • 2 red bell peppers, cut into 1 1/2-inch pieces
  • 1/2 cup unsalted beef broth
  • Coarse salt and black pepper to taste

Place onions and garlic in a 4-quart or larger slow cooker. Rub roast evenly with salad dressing mix; place on top of onions. Add bell peppers and broth. Cover and cook on low 8 hours or high 5 hours. Remove roast and vegetables. Strain cooking liquid; skim fat. Heat defatted broth in microwave on high (100 percent power) 1 minute per cup of broth or until hot. Let roast stand 5 minutes. Slice roast across grain, salt and pepper to taste, and serve with vegetables and heated broth.

Per serving: 188 calories, 27 grams protein, 5 grams fat (26 percent calories from fat), 2 grams saturated fat, 6 grams carbohydrate, 52 milligrams cholesterol, 368 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Slice and heat the leftover beef and vegetables and make OPEN-FACE BEEF SANDWICHES. Pile the heated leftover peppers and onions, along with the broth and sliced beef, over whole-grain bread.

Make POTATO PATTIES with the leftover potatoes: Mix them with a lightly beaten egg, dust with flour and pan-fry in a nonstick skillet until heated through and browned on both sides. Add a SPINACH SALAD. Leftover SHERBET is your dessert.

Shopping List

whole-grain bread, eggs, flour, fresh spinach.

Tuesday: Wild Card

Sometimes you want Breakfast for Dinner, so HASH BROWN EGG CUPS are fun for a change. Serve them with crisp BACON SLICES and a GREEN SALAD. STRAWBERRIES over ANGEL FOOD CAKE are a terrific dessert.

Shopping List

unsalted butter, yellow onion, frozen sweet potato tots, frozen potato tots, cooking spray, eggs, coarse salt and pepper, bacon, salad greens, strawberries, angel food cake.

HASH BROWN EGG CUPS

Servings: makes 8 egg cups

Prep time: 20 minutes

Cook time: about 45 minutes

  • 1/4 cup unsalted butter
  • 1 small yellow onion, finely diced
  • 4 cups frozen sweet potato tots, thawed
  • 2 cups frozen potato tots, thawed
  • 8 eggs
  • 1 teaspoon coarse salt
  • 1 teaspoon pepper

Heat oven to 400 degrees. Melt butter in a medium nonstick skillet on medium-high heat. Add onion; cook, stirring often, 5 or 6 minutes or until softened. Add all potato tots and cook, using a wooden spoon to stir and break up potatoes, 10 minutes or until potatoes resemble hash browns. Remove from heat. Line a large colander with several paper towels; add hash brown mixture. Cover with paper towels and squeeze out as much moisture as possible. Transfer mixture to large bowl. Coat 8 medium muffin tins with cooking spray. Divide hash brown mixture evenly among cups (a few tablespoons each). Press down mixture into bottom and up sides of cups, creating a tight nest. Spray again. Bake 20 minutes. Remove from oven; crack 1 egg into each cup. Sprinkle with salt and pepper. Return to oven; bake 6 to 8 minutes or until whites are set and yolks are desired degree of doneness; serve warm. (Adapted from "Siriously Delicious" by Siri Daly, Oxmoor House. Reprinted with permission from Time Inc. Books, a division of Meredith Corporation, New York, NY. All rights reserved.)

Per egg cup: 272 calories, 9 grams protein, 17 grams fat (56 percent calories from fat), 6.5 grams saturated fat, 21 grams carbohydrate, 201 milligrams cholesterol, 602 milligrams sodium, 2 grams fiber.

Wednesday: Meatless

Make TEX-MEX STUFFED POTATOES for dinner and skip the meat. Bake four large potatoes, slash the tops, squeeze ends and top the potatoes with a heated mixture of 1 cup drained salsa, 1 (15-ounce) can rinsed reduced-sodium black beans and 1 (11-ounce) can rinsed corn with peppers. Add a dollop of plain yogurt. Serve with a packaged CAESAR SALAD and WHOLE-GRAIN ROLLS. Dessert is FRESH PINEAPPLE garnished with SHREDDED COCONUT.

Shopping List

potatoes to bake, salsa, canned reduced-sodium black beans, canned corn with peppers, plain yogurt, packaged Caesar salad, whole-grain rolls, fresh pineapple, shredded coconut.

Thursday: Express

Make it quick tonight with this TURKEY REUBEN LOAF. Heat oven to 425 degrees. Spread bottom half of a split loaf of Italian bread with reduced-fat Russian dressing. Top with rinsed and drained refrigerated sauerkraut, deli sliced turkey and Swiss cheese. Replace top, wrap in foil and bake 30 minutes. Cut into serving-size portions and serve with deli GERMAN POTATO SALAD and PICKLED BEETS. APPLESAUCE is a light dessert.

Shopping List

Italian bread loaf, reduced-fat Russian dressing, refrigerated sauerkraut, deli sliced turkey, sliced Swiss cheese, deli German potato salad, pickled beets, applesauce.

Friday: Kids

Surprise the kids with PASTA SUNDAES tonight. Cook 8 ounces spaghetti according to directions; drain. Fill 4 ice cream sundae glasses half full with the spaghetti. Divide and pour 2 cups heated marinara sauce over the spaghetti. Top with 1 or 2 meatballs (from frozen) and some freshly grated parmesan cheese. Add a CHOPPED LETTUCE SALAD on the side. For dessert, make instant CHOCOLATE PUDDING with 1 PERCENT MILK. Stir in some sliced BANANAS for a different flavor.

Shopping List

spaghetti, marinara sauce, frozen meatballs, parmesan cheese, lettuce, instant chocolate pudding, 1 percent milk, bananas.

Saturday: Easy Entertaining

"Yum, yum!" will be what your guests say when you serve them ALMOND-CHIVE SALMON. Serve with RICE PILAF (from mix), FRESH CARROTS, a RED-TIPPED LETTUCE SALAD and BAGUETTES. Buy FRUIT TARTS for dessert.

Shopping List

sliced almonds, chives, fresh parsley, lemon, whole-grain or white bread, coarse salt, salmon fillets, black pepper, rice pilaf mix, fresh carrots, red-tipped lettuce, baguettes, fruit tarts.

ALMOND-CHIVE SALMON

Servings: makes 4 servings

Prep time: less than 15 minutes

Cook time: about 10 to 15 minutes

  • 1/4 cup sliced almonds
  • 2 tablespoons chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon lemon zest (yellow part only)
  • 2 (1-ounce) slices whole-grain or white bread, without crust and torn
  • 1/2 teaspoon coarse salt, divided
  • 4 (6-ounce) salmon fillets, about 1 inch thick
  • 1/4 teaspoon freshly ground black pepper
  • 4 lemon wedges

Heat oven to 400 degrees. Combine almonds, chives, parsley, lemon zest and bread in a food processor with 1/4 teaspoon salt. Process until finely chopped. Sprinkle salmon with pepper and remaining salt. Top fillets evenly with bread-crumb mixture; press gently to adhere. Place salmon on baking sheet lined with nonstick foil. Bake 10 to 15 minutes or until fish flakes easily with a fork or desired doneness. Serve with lemon wedges.

Per serving: 295 calories, 38 grams protein, 11 grams fat (35 percent calories from fat), 1.6 grams saturated fat, 9 grams carbohydrate, 80 milligrams cholesterol, 420 milligrams sodium, 2 grams fiber.

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