Broccoli with Caramelized Shallots

Makes 4 servings 

Preparation Time: 5 to 10 minutes

Ingredients: 

- 2 tablespoons walnut pieces 

- 1 1/2 teaspoon olive oil 

- 1 cup sliced shallots, thinly sliced (4-5 large shallots) 

- salt & freshly ground black pepper to taste 

- 1 bunch broccoli (1 1/2 lbs.), cut into florets (5 cups)

Instructions for making:

1. Preheat oven to 450 degrees F. Place 2 tbsp. walnuts in a pie plate and toast in the oven 5 minutes, or until fragrant. Transfer to a small bowl and set aside. 

2. In a large nonstick skillet, heat 1 1/2 tsp olive oil over medium-low heat. Add 1 cup sliced shallots and cook, stirring often, to a deep golden brown, about 10 minutes. (Add a tbsp. or two of water if the mixture gets too dry.) Season with salt and pepper; set aside in the skillet. 

3. Meanwhile, cook 1 bunch broccoli in boiling salted water until just tender, 3 to 5 minutes. Drain the broccoli and add it to the shallots in the skillet and toss to combine. Taste and adjust seasonings. Transfer to a serving bowl and sprinkle with the toasted walnuts. 

4. Serve hot or at room temperature.

Nutritional Information per servings: 

- 113 calories 

- 4 g fat mono 

- 0 mg cholesterol 

- 16 g carbohydrate 

- 7 g protein 

- 51 mg sodium 

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Tuna & Artichoke Salad

 

Makes 4 servings

Preparation Time: 5 to 10 minutes 

Ingredients:

- 1 12-ounce can (or two 6-ounce cans) solid white tuna in water, drained and flaked 

- 1 16-ounce can artichoke hearts, drained and chopped 

- 1/4 cup chopped black olives, preferably imported Kalamata 

- 1/3 cup reduced-fat mayonnaise 

- 2 teaspoons fresh lemon juice 

- 1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried 

Instructions for making:

1. Combine 1 12-ounce can flaked tuna, 1 16-ounce can chopped artichoke hearts, 1/4 cup chopped black olives, 1/3 cup mayonnaise, 2 tsp. lemon juice and 1 1/2 tsp chopped oregano in a bowl. 

2. Mix well and serve.

Nutritional Information per servings: 

- 190 calories 

- 7 g fat mono 

- 29 mg cholesterol 

- 11 g carbohydrate 

- 21 g protein 

- 558 mg sodium 

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Swordfish Kebabs

Makes 4 servings

Preparation Time: 25 to 30 minutes 

Ingredients:

- 2 tablespoon lemon juice 

- 1 tablespoon olive oil 

- 1 tablespoon chopped fresh rosemary or 1 teaspoon dried 

- 1/2 teaspoon salt 

- 1/4 teaspoon. freshly ground black pepper 

- 1 lb. swordfish steaks, cut into 1 1/4-inch cubes 

- 1 small zucchini or summer squash, sliced into 1/4-inch-thick ovals 

Instructions for making:

1. Prepare a grill. If using wooden skewers, soak eight 10-inch skewers in water for 20 minutes 

2. . In a shallow dish, stir together 2 tbsp lemon juice, 1 tbsp olive oil, 1 tbsp chopped rosemary, ½ tsp. salt and ¼ tsp black pepper. Add swordfish and stir to coat well. 

3. Cover with plastic wrap and marinate in the refrigerator for 15 minutes. 

4. Thread skewers alternately with pieces of swordfish and 1 sliced zucchini or summer squash. Grill the kebabs on a lightly oiled grill rack until the fish is opaque in the center, about 5 minutes per side. 

5. Serve immediately.

Nutritional Information per servings: 

- 177 calories 

- 8 g fat mono 

- 44 mg cholesterol 

- 2 g carbohydrate

- 23 g protein 

- 370 mg sodium 

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Spicy Halibut with Tomatoes & Olives

 

Makes 4 servings

Preparation Time: 15 to 20 minutes 

Ingredients:

- 1 1/4 lb. halibut or cod fillet, cut into 4 portions 

- 1 teaspoon ground cumin 

- Salt & freshly ground black pepper to taste 

- 1 10-oz. can diced tomatoes with green chilies 

- 1/4 cup sliced green olives with pimientos 

- 2 tablespoon chopped fresh cilantro 

- 1 teaspoon olive oil 

Instructions for making:

1. Preheat oven to 450°F. 

2. Lightly oil a baking sheet or coat it with nonstick spray. Arrange 4 cut portion fish, skin-side down, on baking sheet. Season with 1/2 tsp. cumin, salt and pepper. 

3.  In a small bowl, combine diced tomatoes, ¼ cup sliced olives, 2 tbsp. Chopped cilantro, 1 tsp. Olive oil and remaining 1/2 tsp. cumin. Spoon over fish.

4. Bake fish for 12 to 15 minutes, or until flaky and opaque in the center. 

5. Serve immediately. Serve with mashed potatoes and peas or black beans and rice. 

Nutritional Information per serving: 

- 185 calories 

- 6 total fat (1 g sat) 

- 45 mg cholesterol 

- 3 g carbohydrate 

- 30 g protein 

- 1 g fiber 

- 540 mg sodium 

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Scampi with Broccoli

 

Makes 6 servings

Preparation time: 5 to 10 minutes 

Ingredients: 

- 1 tablespoon olive oil 

- 1 tablespoon minced garlic 

- 1/2 teaspoon crushed red pepper 

- 1 lb. large shrimp, peeled and deveined 

- Salt to taste 

- 4 cups fresh broccoli florets 

- 2/3 cup water 

- 2/3 cup bottled clam juice 

- 1/2 teaspoon cornstarch 

- 2 tablespoon chopped fresh basil 

- Lemon juice to taste 

- Freshly ground black pepper to taste 

- Lemon wedges 

Instructions for making:

1. In a large nonstick skillet, heat 1/2 tbsp. Olive oil over medium-high heat. Add 1/2 tbsp. Minced garlic and ½ tsp crushed red pepper; cook, stirring, until fragrant, about 1 minute. Add 1 large shrimp and season with salt. Sauté until shrimp are pink, about 3 minutes. Transfer to a bowl; set aside. 

2. Add remaining 1/2 Tbsp. oil to skillet. Add 4 cups broccoli and season with salt. Sauté until bright green, about 1 minute. Add water, cover and cook until broccoli is just tender and water has evaporated, 3 to 5 minutes. Transfer broccoli to bowl with shrimp. 

3. In a small bowl, combine 2/3 cup clam juice, remaining 1/2 tbsp. Minced garlic and ½ tsp. cornstarch; stir until smooth. Add to skillet and cook, stirring, over medium-high heat, until thickened, 3 to 4 minutes. 

4. Stir in 2 tbsp. Chopped basil and season with lemon juice and black pepper. Add reserved shrimp and broccoli and heat through. 

5. Serve immediately, with lemon wedges. 

Nutritional Information per servings: 

- 185 calories 

- 6 total fat (1 g sat) 

- 175 mg cholesterol 

- 7 g carbohydrate 

- 26 g protein 

- 3 g fiber 

- 285 mg sodium 

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Ratatouille of Roasted Vegetables

Makes 6 servings, 5 cups 

Preparation time: 30 to 40 minutes

Ingredients: 

- 1 large head garlic 

- 12 ripe plum tomatoes, cored, halved and seeded 

- 1 eggplant (1-1 1/4 lbs.), cut lengthwise into 1/2-inch-thick slices 

- 2 small zucchini, cut in half lengthwise 

- 2 small summer squash, cut in half lengthwise 

- 1 Spanish onion, cut into 1/2-inch-thick slices 

- 1 large red bell pepper, cut in half lengthwise and seeded 

- 1 large yellow bell pepper, cut in half lengthwise and seeded 

- 1/4 cup chopped fresh basil 

- 2 tablespoon olive oil, preferably extra-virgin 

- 1 tablespoon chopped fresh thyme 

- 1 teaspoon dried oregano 

- 2 bay leaves 

- 1/2 teaspoon salt 

- 1/4 teaspoon freshly ground black pepper

Instructions for making:

1. Set oven racks at the two lowest levels; preheat to 450 degrees F. 

2. Peel away as much of the papery skin from the 1 large head garlic as possible and wrap the head loosely in aluminum foil. Bake for 30 minutes, or until the garlic is very soft. Let cool slightly. 

3. Meanwhile, lightly coat 2 baking sheets with vegetable oil or spray with nonstick cooking spray. 

4. Arrange 12 halved tomatoes, 1 eggplant slices, 2 zucchini cut half, 2 squash cut half, 1 sliced onions, 1 red bell peppers cut half and 1 yellow bell peppers cut half on the prepared baking sheets. Roast for 20 minutes, turning once, until just tender and browned. Let cool slightly. Reduce oven temperature to 350 degrees F. 

5. Separate garlic cloves and squeeze the soft pulp into a large heavy saucepan or Dutch oven. Slip skins from the tomatoes and peppers. 

6. Slice all the vegetables into pieces and add to the garlic. Stir in ¼ cup basil, 2 tbsp. olive oil, 1 tbsp. Chopped thyme, 1 tsp. Dried oregano, 2 bay leaves, ½ tsp salt and ¼ tsp black pepper. 

7. Cover and bake, stirring occasionally, for 30 minutes, or until heated through and thickened. 

8. Remove bay leaves. Taste and adjust seasonings, and serve hot or at room temperature.

Nutritional Information per servings: 

- 113 calories 

- 5 g fat mono 

- 0 mg cholesterol 

- 16 g carbohydrate 

- 3 g protein 

- 208 mg sodium 

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Pan-Grilled Salmon Fillets with Tomato & Tarragon

Makes 4 servings

Preparation time: 15 to 20 minutes.

Ingredients: 

- 1-1/4 pounds salmon fillet, skin on (scaling is not necessary), pin bones removed, cut into 4 pieces 

- Salt & freshly ground black pepper to taste 

- 1/2 cup dry white wine 

- 1/3 cup very finely chopped fresh chives 

- 3 sprigs fresh tarragon 

- 1 teaspoon butter 

- 2 ripe plum tomatoes, seeded and finely chopped 

- Fresh chives for garnish 

Instructions for making:

1. Preheat a 12-inch ovenproof skillet (cast iron is fine) for 3 or 4 minutes over medium-high heat.  Preheat the broiler, positioning the top rack about 4 inches from the heat. 

2. Place salmon fillets in the skillet, skin-side down, leaving the heat on medium-high. Sprinkle with pepper and cook, undisturbed, for about 6 minutes, or until the salmon flesh turns opaque about halfway up the fish. 

3. Transfer the skillet to the broiler and leave it there for 2 or 3 minutes, just until the salmon browns on top. The salmon should still be moist in the middle. 

4. Meanwhile, in a small saucepan, heat ½ cup dry wine over medium heat. Let it simmer for about 1 minute. Add chives, 3 sprigs tarragon with 1 tsp. butter and stir. When the butter has melted, add 2 chopped tomatoes and cook another 30 seconds. Adjust seasonings with salt and pepper. 

5. Remove and discard the tarragon. Spoon the sauce over the salmon. Garnish with chives and serve. 

Nutritional Information per servings: 

- 185 calories 

- 8 total fat (2 g sat) 

- 65 mg cholesterol 

- 3 g carbohydrate 

- 23 g protein 

- 1 g fiber 

- 65 mg sodium 

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Mustard-Crusted Salmon

Makes 4 servings

Preparation time: 15 to 20 minutes.

Ingredients: 

- 1-1/4 pounds center-cut salmon fillets, cut into 4 portions 

- Salt & freshly ground black pepper to taste 

- 1/4 cup reduced-fat sour cream 

- 2 tablespoons coarse-grained mustard

- 2 teaspoons fresh lemon juice 

- 4 lemon wedges 

Instructions for making:

1. Preheat the broiler. 

2. Line a metal pan with foil, then lightly oil or coat it with nonstick spray. 

3. Place 4 salmon pieces, skin-side down, in prepared metal pan. Season with salt and pepper. 

4. In a small bowl, combine ¼ cup sour cream, 2 tbsp. mustard and 2 tsp. lemon juice. Spread evenly over salmon fillets. 

5. Broil salmon, 5 inches from heat source, for 10 to 12 minutes, or until opaque in the center. 

6. Serve with lemon wedges. 

Nutritional Information per servings: 

- 255 calories 

- 10 total fat (3 g sat) 

- 83 mg cholesterol 

- 1 g carbohydrate 

- 29 g protein 

- 90 mg sodium

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Mediterranean Roasted Fish

 

Makes 4 servings

Preparation time: 15 to 20 minutes.

Ingredients: 

- 2 teaspoon olive oil 

- 1 large onion, thinly sliced 

- 3 tablespoon dry white or red wine 

- 2 cloves garlic, finely chopped 

- 1 14-oz. can whole tomatoes, drained and coarsely chopped 

- 8 imported black olives, such as Kalamata, pitted and coarsely chopped 

- 1/4 teaspoon dried oregano 

- 1/4 teaspoon grated orange zest 

- salt & freshly ground black pepper to taste 

- 1 lb. thick-cut, firm-fleshed fish fillets, such as cod, halibut, mahi-mahi or monkfish, trimmed of any membrane, cut into 4 portions

Instructions for making:

1. Preheat oven to 450 degrees. 

2. In a large nonstick skillet, heat 2 tsp. Olive oil over medium-high heat. Add 1 large sliced onions and sauté until lightly browned, about 5 minutes. Add 3 tbsp. wine and 2 chopped clove garlic; simmer for 30 seconds. Stir in chopped tomatoes, 8 chopped black olives, ¼ tsp. Dried oregano and ¼ tsp. grated orange zest. Season with salt and pepper. 

3. Arrange fish in a single layer in a shallow baking dish and season with salt and pepper. Spoon the tomato mixture over the fish. 

4. Bake for about 15 minutes, or until the fish fillets are opaque in the center. 

5. Serve immediately.

Nutritional Information per servings: 

- 166 calories 

- 9 g fat mono 

- 47 mg cholesterol 

- 21 g protein 

- 116 mg sodium

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Fillet of Sole with Spinach & Tomatoes

 

Makes 4 servings
Preparation time: 15 to 20 minutes.

Ingredients: 
- 12 cups spinach (1 1/4 lbs.), trimmed and washed thoroughly 
- 2 cloves garlic, minced 
- salt & freshly ground black pepper to taste 
- 1 lb. sole fillets 
- 4 small plum tomatoes, sliced

Instructions for making:

1. Preheat oven to 400 degrees F. 

2. Prepare 4 pieces of parchment paper or aluminum foil for papillotes. 

3. Put 12 cups trimmed spinach, with water still clinging to its leaves, into a large pot. Cover; steam the spinach over medium-high heat, stirring occasionally, until just wilted, about 5 minutes. Drain; when cool enough to handle, press out excess liquid. 

4. Chop and place in a small bowl. Stir in 2 minced garlic. Season with salt and pepper. 

5. Place one quarter of the spinach mixture in the center of one half of each opened paper heart. 

6. Lay 1 lb. sole fillet over the spinach and arrange 4 sliced tomato over the sole. Season with salt and pepper. 

7. Seal the packages and place them on a baking sheet. Bake for 10 to 12 minutes, or until the packages are puffed. You may want to open one package to check that the fish is opaque. Transfer the packages to individual plates. Then serve to open his or her own package.

Nutritional Information per servings: 

- 156 calories 

- 2 g fat mono 

- 55 mg cholesterol 

- 9 g carbohydrate 

- 27 g protein 

- 231 mg sodium 

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Cumin-Crusted Sea Bass

 

Makes 4 servings
Preparation time: 10 to 15 minutes

Ingredients:
- 1 tablespoon cumin seeds 
- 1/2 teaspoon kosher salt 
- 1/4 teaspoon freshly ground black pepper 
- 1 lb. sea bass fillets, skinned and cut into 4 pieces 
- 1/2 tablespoon olive oil 
- 1-1/2 tablespoon chopped fresh parsley 
- Lemon or lime wedges  

Instructions for making:

1. Preheat oven to 375 degrees F. 

2. In a dry skillet, toast 1 tbsp. cumin seeds over medium heat, stirring, until fragrant, 2 to 4 minutes. Transfer to a bowl to cool.

3.  With a spice grinder or mortar and pestle, grind toasted cumin seeds, ½ tsp. salt and ¼ tsp. Black pepper into a fine powder. Rub spice mixture on both sides of 4 pieces sea bass.

4.  In a large ovenproof skillet, heat ½ tbsp. Olive oil over medium-high heat. Add 4 pieces sea bass and cook until browned, 2 to 3 minutes per side. 

5. Transfer skillet to oven and bake until fish is opaque in the center, 3 to 7 minutes. Sprinkle with 1 ½ tbsp. Chopped parsley and serve immediately, with lemon or lime wedges.

Nutritional Information per servings: 

- 130 calories 

- 4 total fat (1 g sat) 

- 47 mg cholesterol 

- 1 g carbohydrate 

- 21 g protein 

- 0 g fiber 

- 345 mg sodium 

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Baked Halibut with Salsa Verde

 

Makes 4 servings 

Preparation time: 20 to 30 minutes 

Ingredients:

- 1 1/2 pounds halibut steak 

- 1 teaspoon olive oil, preferably extra-virgin 

- Salt & freshly ground black pepper to taste 

Salsa verde 

- 1 1/2 tablespoons olive oil, preferably extra-virgin 

- 2 tablespoons very finely chopped fresh parsley, preferably Italian flat-leaf 

- 1 tablespoon minced shallots 

- 1 1/2 teaspoons capers, rinsed and chopped 

- 1 small clove garlic, minced 

- 1 teaspoon fresh lemon juice 

- 1/2 teaspoon anchovy paste 

Instructions for making:

To bake halibut: 

1. Preheat oven to 300°F. 

2. Set 1 ½ pounds halibut on a large sheet of aluminum foil, drizzle with 1 tsp. Olive oil and season with salt and pepper. Bring together sides and ends of foil and seal it, leaving an air space on top. 

3. Transfer sealed halibut to a large baking dish or baking sheet. Bake until the interior of the fish is opaque, upto 15 to 20 minutes. 

To make salsa verde: 

4. Mix 1 1/2 tbsp. olive oil, 2 tbsp. Chopped parsley, 1 tbsp. Minced shallots, 1 ½ tsp. Chopped capers, 1 small minced clove garlic, 1 tsp. lemon juice and ½ tsp. anchovy paste in a small bowl. Season with salt and pepper. 

5. Divide baked halibut into 4 medallions. Spoon a little salsa verde on top of each portion and serve. 

Nutritional Information per serving: 

- 200 calories 

- 9 total fat (1 g sat) 

- 41 mg cholesterol 

- 1 g carbohydrate 

- 27 g protein 

- 0 g fiber 

- 155 mg sodium 

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Roasted Tomato Soup

 

Makes about 5 cups, serves 6

Preparation time: 15 to 20 minutes

Ingredients:

- 8-10 ripe tomatoes (3 lbs.), cored, halved and seeded

- 1 1/2 teaspoons olive oil

- 2 red onions, chopped

- 1 clove garlic, minced

- 3 cups defatted reduced-sodium chicken stock

- 3 tablespoons chopped fresh basil

- salt & freshly ground black pepper to taste

Instructions for making:

1. Preheat broiler. Spray a baking sheet with nonstick cooking spray. Place 8-10 halved cut tomatoes on the baking sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off skins and chop coarsely. 

2. Meanwhile, in a medium-sized saucepan, heat 1 1/2 tsp. Olive oil over medium-low heat. Add 2 chopped onions and sauté for 5 minutes. Add 1 minced garlic and sauté until the onions are very soft, about 5 minutes longer. Add in broiled tomatoes and cook by stirring for 1 minute. 

3. Transfer the mixture to a food processor or blender and process until smooth; then pour blended mixture in the saucepan. Add and Stir with 3 cups defatted chicken stock and bring to a boil. Reduce heat to low and simmer for 5 minutes. 

4. Remove from heat and stir with 3 tbsp. Chopped basil. Season with salt and pepper. 

5. Cover and refrigerate until chilled, at least 1 hour. 

6. Serve as required.

Note: The soup can be stored, covered, in the refrigerator for up to 2 days. 

Nutritional Information per serving: 

- 90 calories 

- 2 g fat mono 

- 0 mg cholesterol 

- 16 g carbohydrate 

- 4 g protein 

- 216 mg sodium 

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Mediterranean Grilled Vegetable Soup

 

Makes about 5 cups, serves 6
Preparation time: 15 to 20 minutes

Ingredients:
- 2 red bell peppers, cored, seeded and quartered lengthwise
- 1 yellow bell pepper, cored, seeded and quartered lengthwise
- 2 small zucchini (1/2 lb. total), trimmed and quartered lengthwise
- 1 red onion, peeled and cut into 1/2-inch-thick slices
- 1 teaspoon olive oil
- 3 large vine-ripened tomatoes (1 1/4 lbs.), cored and chopped
- 1 clove garlic, peeled
- 1/2 teaspoon dried oregano
- 1/4 cup shredded basil leaves
- 1 tablespoon red-wine vinegar
- salt & freshly ground black pepper to taste.  

Instructions for making:
1. Prepare a grill or preheat the broiler.
2. Grill or broil 2 red bell pepper and 1 yellow bell pepper, skin-side toward the flame, until the skin is blackened, 5 to 10 minutes. Place in a paper bag and set aside for 15 minutes.
3. Meanwhile, brush 2 small trimmed zucchini and 1 red onion sliced, with 1 tsp. Olive oil and grill or broil until well browned and tender, about 5 minutes. Chop coarsely and set aside.
4. Peel the peppers. Coarsely chop the 1 yellow pepper and set aside with the reserved zucchini and onions.
5. Place the 2 red bell peppers in a food processor or blender, along with 3 chopped tomatoes, 1 peeled clove garlic and ½ tsp. Dried Oregano. Make puree until smooth.
6. Transfer in a medium sized bowl and mix 1 cup of water, ¼ cup shredded basil, 1 tbsp red wine vinegar and the initially prepared reserved chopped vegetables. Stir  well till mixed properly. Season with salt and pepper.
7. Cover and refrigerate until cool, about 30 minutes.
8. Serve as required.

Note: The soup can be stored, covered, in the refrigerator for up to 2 days.

Nutritional Information per serving:

- 56 calories
- 1 g fat mono
- 0 mg cholesterol
- 11 g carbohydrate
- 2 g protein
- 12 mg sodium

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Marinated Yogurt Cheese

Serves 4 small cheese

Preparation time: 15 to 20 minutes

Ingredients:

- Yogurt cheese from 32 oz. low-fat yogurt

- 3 tablespoons olive oil, preferably extra-virgin

- 3 tablespoons minced fresh parsley

- 1 tablespoon minced fresh dill

- 2 cloves garlic, finely minced

- 1/2 teaspoon dried thyme

- 1/2 teaspoon dried rosemary

- 1/2 teaspoon dried basil

Instructions for making:

1. Divide yogurt cheese into 4 rounds, shaping like patties with your hands.

2. Take a wide size shallow bowl. Place all the cheese in the bowl.

3. Mix separately 3 tbsp. Olive oil, 3 tbsp. Minced Parsley, 1 tbsp. Minced dill,

    2 minced cloves garlic, 1/2 tsp. Dried Thyme, 1/2 tsp. Dried Rosemary, 1/2 tsp. 

    dried Basil.

4. Pour the mixed mixture over the cheese in the bowl.

5. Keep the mixture at room temperature for ½ hour covered, then refrigerate

    overnight.

6. To serve, remove from the refrigerator ½ hour before serving. Serve with crusty 

    French bread or crackers.

Nutritional Information per serving:

- 42 calories

- 2 g fat mono

- 4 mg cholesterol

- 3 g carbohydrate

- 3 g protein

- 27 mg sodium  

   

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Herbed Yogurt Cheese

Serves 2 cups

Preparation time: 5 to 10 minutes.

Ingredients:

- 2 cups yogurt cheese made from nonfat yogurt

- 2 scallions, trimmed and minced

- 1 tablespoon. chopped fresh basil or 1/2 teaspoon dried

- 1 clove garlic, minced

- 1/2 teaspoon salt

- 1/4 teaspoon freshly ground black pepper

- 2 tablespoons chopped fresh parsley plus leaves for garnish

Instructions for making:

1. Take a medium size bowl

2. Add 2 cups yogurt cheese in the bowl, then mix 2 trimmed and minced scallions,

   1 tbsp chopped basil, 1 minced clove garlic, 1/2 tsp salt, 1/4 tsp pepper, 2 tbsp 

   chopped parsley.

3. Blend all together with a wooden spoon.

4. To serve, spread the cheese on crostini and garnish with parsley leaves.

Note: The cheese may be prepared before and stored, covered, in the refrigerator 

             for up to 2 days

Nutritional Information per serving:

- 24 calories,

- 0 g fat mono,

- 1 mg cholesterol

- 3 g carbohydrate

- 3 g protein

- 66 mg sodium

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