health

7 Day Menu Planner for August 09, 2020

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

Sunday: Family

Take it easy and prepare or buy a SMOKED TURKEY BREAST for family day. Alongside, BROCCOLI RABE WITH WHITE BEANS is delicious. Add WHOLE-GRAIN ROLLS.

No one will resist PEACH CRUMBLE for dessert. Heat oven to 350 degrees. Combine 12 (about 3 pounds) fresh peeled and sliced peaches and 1/4 cup sugar; spoon into a 3-quart baking dish coated with cooking spray. Combine 1/2 cup flour, 1/3 cup packed light brown sugar, 1/2 teaspoon nutmeg and 3 tablespoons butter in a medium bowl. With 2 knives, work butter into flour mixture until it resembles coarse bread crumbs; spread over peaches. Bake 40 to 45 minutes or until golden.

Plan

Save enough turkey and Peach Crumble for Monday.

Shopping List

smoked turkey breast, extra virgin olive oil, garlic, crushed red pepper, broccoli rabe, canned reduced-sodium cannellini beans, unsalted chicken broth, coarse salt, pepper, parmesan cheese, lemon, whole-grain rolls, fresh peaches, sugar, cooking spray, flour, light brown sugar, nutmeg, butter.

BROCCOLI RABE WITH WHITE BEANS

Servings: makes 6 servings

Prep time: 10 minutes

Cook time: about 10 minutes

  • 1/4 cup extra virgin olive oil, divided
  • 3 cloves garlic, thinly sliced
  • 1/4 teaspoon crushed red pepper
  • 1 pound broccoli rabe, trimmed and cut into 1-inch pieces
  • 1 (15-ounce) can reduced-sodium, rinsed cannellini beans
  • 1/4 cup unsalted chicken broth
  • 1/2 teaspoon coarse salt, plus more to taste
  • Black pepper to taste
  • Grated parmesan cheese and lemon wedges for garnish

In a Dutch oven on medium, heat 2 tablespoons oil and cook garlic and red pepper 2 to 4 minutes or until garlic is golden brown. Stir in broccoli rabe, beans, broth and 1/2 teaspoon salt and cook 4 to 6 minutes or until broccoli rabe is tender, stirring occasionally. Off heat, stir in remaining 2 tablespoons oil and season with salt and black pepper to taste. Serve, passing parmesan and lemon wedges separately. (Adapted from "Vegetables Illustrated," America’s Test Kitchen.)

Per serving: 160 calories, 6 grams protein, 10 grams fat (53% calories from fat), 1.2 grams saturated fat, 13 grams carbohydrate, no cholesterol, 210 milligrams sodium, 3 grams fiber.

Monday: Heat and Eat

Use the leftover turkey and add sliced tomatoes for GRILLED TURKEY, TOMATO AND SWISS CHEESE SANDWICHES. Use reduced-fat cheese and sliced whole-grain bread spread with Dijon mustard. Coat outside of bread with cooking spray and grill in a nonstick skillet until golden and cheese melts. Serve with deli POTATO SALAD. Warm the leftover PEACH CRUMBLE for dessert.

Shopping List

tomatoes, reduced-fat Swiss cheese, whole-grain bread, Dijon mustard, cooking spray, deli potato salad.

Tuesday: Express

Make dinner quick tonight and serve a fully cooked smoked HAM STEAK. Rub Cajun seasoning blend on both sides before heating, if desired. Serve with baked SWEET POTATOES and deli BROCCOLI SALAD. Make CORNBREAD from a mix. A slice of HONEYDEW MELON is dessert.

Shopping List

fully cooked smoked ham steak, Cajun seasoning blend, sweet potatoes to bake, deli broccoli salad, cornbread mix, honeydew melon.

Wednesday: Kids

Every kid likes Mom's favorite PIZZA, whether she makes it or buys it. Add a CHOPPED LETTUCE SALAD and VANILLA ICE CREAM for dessert.

Plan

Save enough ice cream for Saturday.

Shopping List

pizza, lettuce, vanilla ice cream.

Thursday: Meatless

We enjoyed these BELLA BURGERS for a meatless dinner. Heat grill and coat 4 large portobello mushrooms, 1 large red bell pepper (cut into quarters) and 1 red onion (sliced) on both sides with cooking spray. Grill the vegetables on both sides about 4 to 6 minutes total or until lightly charred and tender. Meanwhile, whisk together 2 tablespoons Italian dressing and 2 tablespoons low-fat mayonnaise. Spread whole-grain hamburger buns with dressing mixture and layer with lettuce, tomato, mushroom, pepper and onion.

Add DEVILED EGGS to the plate, along with STEAK FRIES (from frozen). NECTARINES are dessert.

Shopping List

portobello mushrooms, red bell pepper, red onion, cooking spray, Italian dressing, low-fat mayonnaise, whole-grain hamburger buns, lettuce, tomatoes, deviled eggs, frozen steak fries, nectarines.

Friday: Budget

PASTA SOUP is a delicious low-cost entree. Serve the soup with a crisp LETTUCE WEDGE and CRUSTY BREAD. For dessert, FRESH PLUMS are in season.

Shopping List

unsalted chicken broth, canned no-salt-added cream-style corn, enchilada sauce, canned chopped green chilies, canned chicken breast, vermicelli or angel hair pasta, cumin, onion powder, dried oregano, onion, shredded Colby-Monterey Jack cheese blend, iceberg lettuce, crusty bread, fresh plums.

PASTA SOUP

Servings: makes about 13 cups

Prep time: 10 minutes

Cook time: less than 20 minutes

  • 3 (14-ounce) cans unsalted chicken broth
  • 2 (14 3/4-ounce) cans no-salt-added cream-style corn
  • 2 (10-ounce) cans enchilada sauce
  • 1 (4-ounce) can chopped green chilies
  • 1 (10- to 12-ounce) can chicken breast with liquid
  • 5 ounces vermicelli or angel hair pasta, broken into pieces
  • 1 1/2 teaspoons cumin
  • 1/2 teaspoon each onion powder and dried oregano
  • 1 medium onion, chopped, for garnish
  • Shredded Colby-Monterey Jack cheese blend for garnish

In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally. Ladle into bowls and garnish with onions and cheese.

Per cup: 141 calories, 8 grams protein, 1 gram fat (9% calories from fat), 0 saturated fat, 24 grams carbohydrate, 10 milligrams cholesterol, 296 milligrams sodium, 2 grams fiber.

Saturday: Family Entertaining

The family likes your LAMB CHOPS best. Serve them with CREAMED CORN-STUFFED TOMATOES. Add MIXED GREENS and SOURDOUGH ROLLS. For dessert, a wedge of chilled CANTALOUPE with leftover ICE CREAM is refreshing.

Shopping List

ingredients for lamb chops, tomatoes, olive oil, corn-on-the-cob, poblano chili, coarse salt, black pepper, Pecorino-Romano cheese, fresh thyme, fresh bread crumbs, salad greens, sourdough rolls, cantaloupe.

CREAMED CORN-STUFFED TOMATOES

Servings: makes 6 servings

Prep time: 25 minutes

Cook time: less than 40 minutes

  • 6 medium tomatoes, tops and cores removed
  • 2 teaspoons olive oil
  • 2 cups corn kernels (about 4 ears corn)
  • 1 poblano chili, cored, seeded and finely chopped
  • Coarse salt and freshly ground black pepper to taste
  • 3 tablespoons freshly grated Pecorino-Romano cheese
  • 1 teaspoon chopped fresh thyme, plus sprigs for garnish
  • 1/4 cup fresh bread crumbs

Heat oven to 350 degrees. Scoop seeds and pulp from tomatoes using a melon baller to create a shell; transfer to a bowl. Using your hands, squish the pulp and seeds until smooth but slightly chunky; set aside. Heat oil in a large nonstick skillet on medium. Add corn and poblano; season with salt and black pepper. Cook 8 to 10 minutes or until tender, stirring occasionally. Add reserved tomato mixture and cook 3 minutes or until it's absorbed into corn and skillet is dry; stir occasionally. Add grated cheese and chopped thyme. Arrange tomato shells, cut-side up, in a casserole dish. Spoon about 1/3 cup corn filling into each shell. Sprinkle with bread crumbs. Bake 20 to 25 minutes or until the filling is heated through, shells are tender and topping is golden. (Adapted from "Lighten Up, Y'all," Virginia Willis, Ten Speed Press.)

Per serving: 101 calories, 4 grams protein, 3 grams fat (21% calories from fat), 0.6 grams saturated fat, 19 grams carbohydrate, 1 milligram cholesterol, 41 milligrams sodium, 3 grams fiber.

health

7 Day Menu Planner for August 02, 2020

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

Sunday: Family

Plan to relax on family day and buy an easy-to-prepare SPIRAL-SLICED HAM. Add GERMAN POTATO SALAD and COLESLAW from the deli, along with PICKLED BEETS and RYE BREAD.

Make BLUEBERRY-VANILLA NAPOLEONS for dessert: In a large bowl, beat 1 (3.4-ounce) package vanilla instant pudding mix into 1 1/2 cups cold 1% milk for 2 minutes or until well-blended; let stand 5 minutes. Add 1/3 cup pudding to a small bowl; cover and refrigerate. Into the remaining pudding, fold 1 cup (of 1 1/3 cups total) fresh blueberries. Reserve remaining blueberries. Thaw 1 (11 3/4-ounce) frozen pound cake and cut into 12 thin slices; toast until golden. Place 1 slice on each of 6 dessert plates. Spoon blueberry-pudding mixture onto slices, dividing evenly. Top each piece with another slice of cake. Garnish with reserved pudding and reserved blueberries. Serve immediately.

Plan

Save enough ham, coleslaw and blueberries for Monday. Save enough ham for Wednesday.

Shopping List

spiral-sliced ham, deli German potato salad, deli coleslaw, pickled beets, rye bread, vanilla instant pudding mix, 1% milk, fresh blueberries, frozen pound cake.

Monday: Heat and Eat

Use some of the leftover ham for delicious HAM, ASPARAGUS AND SWISS QUICHE. Serve with leftover COLESLAW and CRUSTY ROLLS. Keep dessert light with leftover BLUEBERRIES.

Shopping List

refrigerated piecrust, butter, onion, fresh asparagus, tomatoes, eggs, 1% milk, nutmeg, hot sauce, reduced-fat Swiss cheese, crusty rolls.

HAM, ASPARAGUS AND SWISS QUICHE

Servings: makes 6 servings

Prep time: 15 minutes

Cook time: 50 to 60 minutes

  • 1 refrigerated piecrust (from a 15-ounce package)
  • 1 tablespoon butter
  • 1 medium onion, sliced
  • 8 ounces fresh asparagus, cut into 1-inch pieces
  • 8 ounces ham, cubed
  • 2 medium tomatoes, coarsely chopped
  • 3 whole eggs
  • 1/2 cup 1% milk
  • 1/4 teaspoon nutmeg
  • Dash hot sauce
  • 8 ounces shredded reduced-fat Swiss cheese

Heat oven to 375 degrees. Use a 10-inch quiche pan and prepare crust according to package directions for a 1-crust pie. Trim excess dough and refrigerate pan. In a large nonstick skillet, melt butter on medium-low and cook onion and asparagus 5 minutes or until softened. Reduce heat to low. Add ham and heat through. Remove from heat and stir in tomatoes. In a separate bowl, combine eggs, milk, nutmeg and hot sauce. Spoon ham mixture into prepared piecrust. Add Swiss cheese and pour egg mixture over all. Bake 45 to 55 minutes or until center is set.

Per serving: 428 calories, 27 grams protein, 27 grams fat (54% calories from fat), 12 grams saturated fat, 24 grams carbohydrate, 145 milligrams cholesterol, 751 milligrams sodium, 2 grams fiber.

Tuesday: Express

For an easy meal, buy a packaged MEXICAN DINNER KIT and follow the directions. Serve with reduced-sodium rinsed PINTO BEANS and GUACAMOLE. Fresh PINEAPPLE SPEARS are good for dessert.

Shopping List

Mexican dinner kit (such as Old El Paso or another brand), reduced-sodium pinto beans, guacamole, fresh pineapple spears.

Wednesday: Kids

Treat the kids to MACARONI AND CHEESE WITH HAM by stirring cubed leftover ham into hot macaroni and cheese. Cover and let stand 5 minutes to heat through. Add BABY CARROTS on the side for some crunch, along with BREAD STICKS. STRAWBERRIES are good for dessert.

Plan

Save enough carrots for Friday.

Shopping List

macaroni and cheese, baby carrots, bread sticks, strawberries.

Thursday: Meatless

SPICY CHEESE AND RICE BAKE has plenty of flavor without any fuss. Serve it with a SPINACH SALAD with thinly sliced red onion and toasted walnuts. Add WHOLE-GRAIN BREAD. How about some juicy FRESH APRICOTS for dessert?

Shopping List

cooking spray, canned diced tomatoes with green chilies, reduced-fat sour cream, rice, 50% reduced-fat cheddar cheese, pickled jalapeno peppers, fresh cilantro, fresh spinach, red onion, walnuts, whole-grain bread, fresh apricots.

SPICY CHEESE AND RICE BAKE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: 35 to 40 minutes, plus rice

  • 1 (14.5-ounce) can diced tomatoes with green chilies
  • 6 ounces reduced-fat sour cream
  • 4 cups cooked rice
  • 4 ounces grated 50% reduced-fat cheddar cheese
  • 3 tablespoons sliced pickled jalapeno peppers
  • 2 tablespoons chopped fresh cilantro

Heat oven to 350 degrees. Coat a 2-quart baking dish with cooking spray. In a small bowl, combine tomatoes and sour cream. Layer half of rice, half of tomato mixture and half of cheese in the baking dish. Repeat layers. Bake 35 to 40 minutes or until cheese is lightly browned and casserole is bubbly. Garnish with jalapeno peppers and cilantro.

Per serving: 359 calories, 15 grams protein, 10 grams fat (25% calories from fat), 6.4 grams saturated fat, 53 grams carbohydrate, 36 milligrams cholesterol, 759 milligrams sodium, 2 grams fiber.

Friday: Budget

We can’t get enough tomatoes during the summer, so TOMATO BASIL FETTUCCINE is welcome and easy on the budget. Add GARLIC BREAD and leftover BABY CARROTS. WATERMELON WEDGES are a messy, fun dessert.

Shopping List

fettuccine, butter, Vidalia onion, garlic, coarse salt, pepper, cherry tomatoes, dry white wine, fresh basil, garlic bread, watermelon.

TOMATO BASIL FETTUCCINE

Servings: makes 4 servings

Prep time: 10 minutes

Cook time: less than 10 minutes, plus pasta

  • 8 ounces fettuccine
  • 4 tablespoons butter, divided
  • 1 cup chopped Vidalia onion
  • 2 cloves garlic, minced
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 pint cherry tomatoes, halved lengthwise
  • 1/4 cup dry white wine
  • 1/2 cup chopped fresh basil leaves

Cook pasta according to directions; reserve 1/2 cup pasta water. In a large nonstick skillet, melt 2 tablespoons butter on medium-high and add onion, garlic, salt and pepper. Cook 2 minutes or just until softened. Add tomatoes and cook 2 minutes or just until tomatoes begin to wilt. Add wine; cook 1 minute. Stir in reserved pasta water and remaining butter and cook until sauce forms. Stir in fresh basil and cooked pasta, tossing until evenly coated; cook 1 minute or until heated through. (Adapted from www.swirlsofflavor.com.)

Per serving: 366 calories, 9 grams protein, 13 grams fat (31% calories from fat), 7.5 grams saturated fat, 52 grams carbohydrate, 31 milligrams cholesterol, 359 milligrams sodium, 3 grams fiber.

Saturday: Entertain the Family

Treat the family as you would guests when you serve them your GRILLED TUNA tonight. Add packaged LONG-GRAIN AND WILD RICE. Summery sliced TOMATOES garnished with fresh basil and drizzled with olive oil is our favorite salad. Add a BAGUETTE. Buy FRUIT TARTS for dessert.

Shopping List

tuna to grill, packaged long-grain and wild rice, tomatoes, fresh basil, olive oil, baguette, fruit tarts.

health

7 Day Menu Planner for July 26, 2020

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

Sunday: Family

What better way to enjoy family time than with KONA PINEAPPLE CHICKEN KEBABS on the menu? Serve the summer combo with RICE and a SPINACH SALAD. Add BISCUITS. For dessert, buy or make a CARROT CAKE.

Plan

Double the kebab recipe and save half for Monday; also save some rice for Monday.

Shopping List

boneless skinless chicken breasts, canned pineapple juice, canola oil, lime, sugar, fresh ginger, crushed red pepper, fresh pineapple, red bell pepper, rice, fresh spinach, biscuits, carrot cake.

KONA PINEAPPLE CHICKEN KEBABS

Servings: makes 4 kebabs

Prep time: 15 minutes; marinating time: 30 minutes

Cook time: less than 15 minutes

  • 1 1/2 pounds boneless skinless chicken breasts
  • 1 (6-ounce) can pineapple juice
  • 2 tablespoons canola oil
  • Zest and juice of 1 lime
  • 1 tablespoon sugar
  • 1-inch piece fresh ginger, grated
  • 1/2 teaspoon crushed red pepper
  • 1/2 fresh pineapple, cut into 16 chunks
  • 1 large red bell pepper, seeded and cut into 16 (1-inch) pieces

Cut chicken into 16 bite-size chunks. In a medium bowl, whisk together the pineapple juice, oil, lime zest and juice, sugar, ginger and red pepper until sugar dissolves. Add chicken; cover and marinate in refrigerator 30 minutes. Thread alternating pieces of chicken, pineapple and bell pepper onto 4 metal skewers. Discard marinade. (Remember: Chicken will cook faster on metal skewers because metal will conduct heat). Heat your lightly greased grill or grill pan to medium-high. Grill kebabs 10 to 12 minutes, turning every 3 to 4 minutes. Chicken is done when it feels firm to touch and internal temperature reaches 170 degrees. Remove kebabs from grill; let stand 2 to 3 minutes before serving.

Per serving: 261 calories, 37 grams protein, 5 grams fat (16% calories from fat), 1 gram saturated fat, 17 grams carbohydrate, 109 milligrams cholesterol, 200 milligrams sodium, 1 gram fiber.

Monday: Heat and Eat

Make a CHICKEN, RICE AND PINEAPPLE SALSA WRAP using Sunday's leftovers. Chop and heat the chicken and add some rice. Spoon onto a whole-grain flour tortilla and top with the chopped pineapple mixed with red salsa; roll and eat. Serve with fresh CORN-ON-THE-COB and deli COLESLAW. A CANTALOUPE WEDGE makes a refreshing dessert.

Shopping List

whole-grain flour tortillas, red salsa, fresh corn-on-the-cob, deli coleslaw, cantaloupe.

Tuesday: Express

Make dinner easy tonight and enjoy SPAGHETTI WITH CREAMY TOMATO SAUCE. Heat 2 cups tomato-basil pasta sauce with 3/4 cup half-and-half. Toss with cooked and drained spaghetti. Garnish with freshly grated parmesan cheese. Serve with a packaged GREEN SALAD and ITALIAN BREAD. How about a BROWNIE from the deli for dessert?

Shopping List

tomato-basil pasta sauce, half-and-half, spaghetti, parmesan cheese, packaged salad greens, Italian bread, deli brownie.

Wednesday: Budget

Keep food costs down with GRILLED CHEESE AND TOMATO SANDWICHES for dinner. Serve with LENTIL SOUP and a LETTUCE WEDGE. For dessert, PEACH ICE CREAM is what summer is all about.

Plan

Save enough ice cream for Friday.

Shopping List

any bread and any cheese for sandwiches, tomatoes, lentil soup, lettuce, peach ice cream.

Thursday: Kids

Serve the kids BURRITOS for dinner, found in the frozen food case. Alongside, packaged SPANISH RICE goes well. Up the vitamin C and add some crunch with RED BELL PEPPER RINGS. For dessert, FRESH PINEAPPLE with shredded COCONUT is good.

Plan

Save enough coconut for Friday.

Shopping List

frozen burritos, packaged Spanish rice, red bell peppers, fresh pineapple, coconut.

Friday: Meatless

Easy CRUSTLESS SPINACH QUICHE gives you a healthy dose of calcium along with great flavor. Serve with COUSCOUS, a MIXED GREEN SALAD and WHOLE-GRAIN ROLLS. Top leftover ICE CREAM with leftover toasted COCONUT.

Shopping List

cooking spray, canola oil, onion, frozen chopped spinach, 50% reduced-fat cheddar cheese, eggs, reduced-fat cottage cheese, cayenne pepper, coarse salt, nutmeg, couscous, mixed greens, whole-grain rolls.

CRUSTLESS SPINACH QUICHE

Servings: makes 4 servings

Prep time: 15 minutes

Cook time: about 45 minutes; cooling time: 5 minutes

  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1 (10-ounce) package frozen chopped spinach, thawed and well-drained
  • 1 1/2 cups shredded 50% reduced-fat cheddar cheese
  • 4 egg whites
  • 2 whole eggs
  • 1/3 cup reduced-fat cottage cheese
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon coarse salt
  • 1/8 teaspoon nutmeg

Heat oven to 375 degrees. Coat a 9-inch pie pan with cooking spray. In a medium nonstick skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside. Sprinkle cheese in pie pan. Top with spinach mixture. In a medium bowl, whisk egg whites, whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve.

Per serving: 225 calories, 24 grams protein, 12 grams fat (46% calories from fat), 5.6 grams saturated fat, 9 grams carbohydrate, 116 milligrams cholesterol, 537 milligrams sodium, 3 grams fiber.

Saturday: Entertain the Family

The family will welcome MARGARITA BEEF. Serve it with this ORANGE SALSA: In a medium bowl, combine 2 peeled and diced oranges, 1 small chopped red onion, 1 seeded and minced jalapeno pepper, 1/4 cup chopped fresh cilantro, 3 tablespoons fresh lime juice, 2 tablespoons olive oil, 1/2 teaspoon coarse salt and 1/2 teaspoon dried oregano; mix well. Cover and refrigerate 1 hour before serving.

On the side, add BROWN RICE, a BABY ROMAINE SALAD and SOURDOUGH BREAD. Buy a CHOCOLATE MERINGUE PIE for dessert.

Shopping List

frozen orange juice concentrate, tequila, limes, fresh ginger, olive oil, garlic, coarse salt, dried oregano, cayenne pepper, beef top-round steak, oranges, red onion, fresh jalapeno pepper, fresh cilantro, brown rice, baby romaine, sourdough bread, chocolate meringue pie.

MARGARITA BEEF

Servings: makes 6 servings

Prep time: 10 minutes; marinating time: 6 hours to overnight

Cook time: 16 to 18 minutes

  • 2/3 cup frozen orange juice concentrate, thawed
  • 1/2 cup tequila or water
  • 1/3 cup fresh lime juice
  • 2 tablespoons chopped fresh ginger
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon coarse salt
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1 (1 1/2- to 1 3/4-pound) beef top-round steak, cut 1 inch thick

In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade and turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve.

Per serving: 185 calories, 25 grams protein, 8 grams fat (41% calories from fat), 3 grams saturated fat, 1 gram carbohydrate, 71 milligrams cholesterol, 370 milligrams sodium, no fiber.

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