HEALTHY & DELICIOUS RECIPES FOR CHRISTMAS

Honey-Glazed Pork Roast

Makes 8 servings Prep 25 mins

Roast

350F1 hr 10 mins to 2 hrs

Stand 10 mins

Ingredients 2 - 3 teaspoons smoked paprika or paprika 2 teaspoons coarse kosher salt 1 3 - 5 pound bone-in pork roast, ribs removed and tied back on Fresh oregano sprigs 3 small red and/or yellow sweet peppers, stemmed, seeded, and quartered 1 small green pepper, stemmed, seeded, and quartered 1 tablespoon olive oil Salt and pepper 1/3 cup honey 1/4 cup lime juice Fresh oregano and/or thyme sprigs

Directions 1. 2. Preheat oven to 350 degrees F. In a small bowl combine paprika and coarse salt. Place pork in a shallow roasting pan, bone side down. Rub paprika mixture all over pork, pressing in lightly. Tuck sprigs of fresh oregano under the kitchen string tying the roast to the bone. Roast, uncovered, in the preheated oven for 20 to 25 minutes per pound (1 hour 10 minutes to 2 hours). Meanwhile, place sweet pepper pieces on a baking sheet. Drizzle peppers with oil and sprinkle lightly with salt and pepper; toss to coat. Spread peppers evenly on baking sheet. Place in oven with pork the last 40 to 45 minutes of roasting until peppers are tender and begin to brown. When roast reaches 155 degrees F internal temperature, remove to a cutting board and cover with foil. Let stand 10 minutes. While roast stands, in a small saucepan combine honey and lime juice. Bring to boiling, stirring occasionally. Boil gently, uncovered, for 2 minutes. Remove from heat and cool slightly. Season with salt and pepper. Remove string from roast. Using tongs, turn roast on its side and pull bone away. Turn roast top-side up and slice. Serve with peppers, honey glaze, and fresh herbs. Makes 8 servings.

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Nutrition Facts Cal. (Kcal) 282, Fat, total (g) 14, Chol. (mg) 65, Sat. fat (g) 5, Carb. (g) 15, Monosaturated fat (g) 6, Polyunsaturated fat (g) 2, Fiber (g) 1, Sugar (g) 13, Pro. (g) 23, Vit. A (IU) 1215, Vit. C (mg) 48,Thiamin (mg) 1, Riboflavin (mg) 0, Niacin (mg) 8, Pyridoxine (Vit. B6) (mg) 1, Folate (g) 16, Cobalamin (Vit. B12) (g) 1, Sodium (mg) 620, Potassium (mg) 492, Calcium (mg) 40, Iron (mg) 1

Apple & Leek Stuffed Pork Tenderloin

Makes 4 servings Time 1 hour 10 minutes

Ingredients 2 tablespoons extra-virgin olive oil, plus 1 teaspoon, divided 1 cup chopped leek, white and light green parts only, rinsed 1 sweet apple, such as Brae burn, Honey crisp or Macoun, peeled and chopped 1 teaspoon chopped fresh thyme, plus 1 sprig, divided 3/4 teaspoon salt, divided 3/4 teaspoon freshly ground pepper, divided 1-1 1/4 pounds pork tenderloin, trimmed 2 cloves garlic, peeled 1/2 cup applejack or apple brandy 2 cups apple cider 2 teaspoons cornstarch 2 teaspoons Dijon mustard

Directions 1. 2. Preheat oven to 450F. Heat 1 tablespoon oil in a large skillet over medium heat. Add leek and cook, stirring, until beginning to soften, about 3 minutes. Add apple, chopped thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until the apple is beginning to soften, about 2 minutes. Transfer the mixture to a bowl to cool. Rinse out the pan. To butterfly the tenderloin, lay it on a large cutting board. Holding the knife blade flat and parallel to the board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece. Open as you would a book. Cover with plastic wrap. With a meat mallet, rolling pin or heavy pan, pound the pork to an even 1/4-inch thickness. Spread the apple mixture in the center of the pork, leaving a 1-inch border all around. Starting at a long side, roll up the pork to enclose the filling. To keep the stuffing from falling out during roasting, fold in about 1 inch of the two short ends. Tie kitchen string firmly lengthwise around the roast to secure the two ends. Then tie it crosswise with string at 2-inch intervals. Lightly brush the roast with 1 teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/2 teaspoon pepper. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Reduce the heat to medium and brown the roast on all sides, about 4 minutes total. Transfer the roast to a rimmed baking sheet (set the pan aside). Place in the oven and roast until an instant-read thermometer inserted into the thickest part registers 145F, about 15 minutes. Let rest on a clean cutting board for 5 minutes. Meanwhile, prepare the sauce. Crush garlic with the flat side of a knife. Return the pan to mediumhigh heat. Add applejack (or apple brandy), thyme sprig and the garlic; bring to a boil and cook for 1 minute. Whisk cider and cornstarch and add to the pan. Return to a boil and cook, stirring occasionally, until thickened and reduced by just over half (to about 3/4 cup), 8 to 10 minutes. Remove from the heat; discard the garlic and thyme. Whisk in mustard and any juice from the baking sheet. Slice the pork and serve with the sauce.

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Nutrition Facts 366 calories, 11 g fat ( 2 g sat , 7 g mono ), 74 mg cholesterol, 27 g carbohydrates, 24 g protein,1 g fiber, 561 mg sodium, 534 mg potassium

Sesame Turkey
Makes Prep 8 servings 20 mins

Slow Cook 5 hrs to 6 hrs (low) or 2 1/2 to 3 hours (high)

Ingredients 3 pounds turkey breast tenderloins 1/4 teaspoon ground black pepper 1/8 teaspoon cayenne pepper 1/4 cup reduced-sodium chicken broth 1/4 cup reduced-sodium soy sauce 4 teaspoons grated fresh ginger 1 tablespoon lemon juice 1 tablespoon toasted sesame oil 2 cloves garlic, minced 2 tablespoons cornstarch 2 tablespoons cold water 2 tablespoons sliced green onion (1) 1 tablespoon sesame seeds, toasted

Directions 1. Place turkey in a 3 1/2- or 4-quart slow cooker. Sprinkle with black pepper and cayenne pepper. In a small bowl, combine broth, soy sauce, ginger, lemon juice, sesame oil, and garlic. Pour over turkey. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours. Transfer turkey to a serving platter, reserving cooking liquid. Cover turkey and keep warm. For sauce, strain cooking liquid into a small saucepan. In a small bowl, combine cornstarch and the water; stir into cooking liquid. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. If desired, slice turkey. Spoon sauce over turkey. Sprinkle with green onion and sesame seeds.

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Nutrition Facts
Cal. (kcal) 222, Fat, total (g) 3, Chol. (mg) 112, Sat. fat (g) 1, Carb. (g) 3, Pro. (g) 42, Vit. a (iu) 49, Vit. c (mg) 2, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 9, Pyridoxine (vit. b6) (mg) 1, Folate (g) 12 Cobalamin (vit. b12) (g) 0, Sodium (mg) 373, Potassium (mg) 371, Calcium (mg) 30, Iron (mg) 2,

Roast Turkey with Potato Pan Gravy

Makes 8 servings (3 ounces meat, 1/4 cup gravy), plus leftovers

Active Time 45 minutes

Total Time 2 1/2 hours plus 12-18 hours time

brining

Ingredients Brine & Turkey 4 quarts vegetable broth 1 cup kosher salt 2/3 cup agave nectar (see Tips) 2 medium onions, peeled and quartered 1 small handful fresh thyme sprigs (about 1/2 ounce) 2 large sprigs fresh sage 1 tablespoon whole black peppercorns 1 gallon ice-cold water 1 14-pound natural or organic turkey (see Tips), neck, gizzards and excess fat removed 1 tablespoon grape seed oil or canola oil 1 teaspoon sea salt Gravy 2 medium Yukon Gold potatoes (about 12 ounces), peeled and cut into chunks 3 cups reduced-sodium chicken broth or turkey stock Freshly ground pepper to taste

Directions 1. To brine turkey: Combine vegetable broth, kosher salt, agave nectar, onions, thyme, sage and peppercorns in a large pot. Bring to a boil, then reduce heat and simmer for 15 minutes. Let cool to room temperature. Transfer to a 16-quart pot, clean 5-gallon bucket or a brining bag. Add ice water. Submerge the turkey in the brine, breast-side down. Weight the turkey with a plate, if necessary, so it stays submerged. Refrigerate for 12 to 18 hours. To roast turkey: Remove all the oven racks except one, set in the lowest position; preheat oven to 475F. Remove the turkey from the brine and rinse well with cold water. Thoroughly dry with a clean kitchen towel or paper towels. (Discard the brine.) Rub the turkey all over with oil and sprinkle with sea salt. Place on a roasting rack, breast-side up, in a roasting pan. Tuck the wing tips under the turkey and tie the legs together with kitchen string. Roast the turkey for 30 minutes, rotating the pan back to front halfway through. Remove from the oven and cover the whole turkey with a double layer of foil. Add 2 cups hot water to the roasting pan. Continue roasting, rotating the pan again halfway through, until an instant-read thermometer inserted into the thickest part of a thigh without touching bone registers 165F, 1 to 1 1/2 hours more. Peek under the foil 15 to 30 minutes before you think the turkey will be done; if its not browning nicely, remove the foil for the remainder of the roasting time.

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Carefully transfer the turkey to a large, clean cutting board; let it rest, loosely covered with foil, for at least 20 minutes before removing the string and carving.
To prepare gravy: While the turkey is roasting, place potatoes in a large saucepan and add water to cover. Bring to a boil. Reduce heat to medium, cover, and cook until the potatoes are very tender, 10 to 15 minutes. Drain.

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While the turkey is resting, skim any visible fat from the pan drippings. Place the roasting pan over medium heat. Add broth (or stock) and bring to a simmer, scraping up any browned bits. Transfer to a blender, add the potatoes and blend on high speed for 2 minutes. If the gravy is too thick, add a little broth (or stock or water) to thin to the desired consistency. Return the gravy to the pan and simmer over low heat until hot, about 2 minutes. Season with pepper. Carve the turkey and serve with the gravy.

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Nutrition Facts 178 calories, 5 g fat ( 1 g sat , 1 g mono ), 67 mg cholesterol, 6 g carbohydrates, 27 g protein, 586 mg sodium, 365 mg potassium

Tips & Notes Make Ahead Tip: Equipment: Container large enough to hold the turkey or brining bag, kitchen string Tips: Agave syrup or nectar is the naturally sweet juice extracted from the agave plant. It has a lower glycemic index and is lower in calories than table sugar, but is even sweeter. Use it in moderation when substituting for table sugar. Look for it near other sweeteners in large supermarkets and natural foods stores. Turkey, natural or organic: For the best taste and texture, like using a natural or organic turkeyit does not have any added sodium solution found in most conventional turkeys and have better taste and texture. Turkeys labeled heritage are also typically natural.

Spicy Apple-Glazed Meatballs

Makes Serving size Yield 12 Servings 4 Meatballs each 12 Appetizer

Servings Prep 20 Mins

Stand
Cook

10 Mins
12 Mins

Ingredients Spicy Meatballs 1 egg 1/4 cup milk 2 slices white or whole-wheat bread, torn 1 pound 85% lean ground beef 4 cloves garlic, minced 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 1/4 teaspoon cayenne pepper 1 tablespoon vegetable oil Apple Glaze 1 cup apple juice or pear nectar 1/4 reduced-sodium soy sauce 3 tablespoons packed brown sugar 1 1/2 teaspoons cornstarch 1 teaspoon ground ginger 1/4 teaspoon cayenne pepper 6 green onions, chopped

Directions 1. For Spicy Meatballs, in a large bowl whisk together egg and milk. Add bread. Let stand 10 minutes, just until bread is softened. Add beef, garlic, black pepper, salt, and cayenne pepper. Mix thoroughly with hands or wooden spoon. Shape beef mixture in 48 one-inch meatballs. In a 12-inch skillet heat oil over medium heat. Cook meatballs, half at a time, about 6 minutes per batch, turning occasionally until brown and crusty on outside and no longer pink inside. Transfer meatballs to a covered dish; cover to keep warm. Drain fat from skillet; wipe out skillet. For Apple Glaze, in a small bowl combine apple juice, soy sauce, brown sugar, cornstarch, ginger, and cayenne pepper. In same skillet as meatballs were cooked, cook and stir juice mixture until thickened and bubbly (at full boil). Cook and stir 2 minutes more. Return meatballs to skillet to heat through and coat with sauce. Transfer glazed meatballs a serving dish. Top with green onions.

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Nutrition Facts Cal. (kcal) 143, Fat, total (g) 8, Chol. (mg) 42, Sat. fat (g) 3, Carb. (g) 10, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Sugar (g) 6, Pro. (g) 9, Vit. A (IU) 146, Vit. C (mg) 2, Niacin (mg) 2, Folate (g) 16, Cobalamin (Vit. B12) (g) 1, Sodium (mg) 297, Potassium (mg) 184, Calcium (mg) 40, Iron (mg) 1,

Burgundy Beef Stew

Makes 6 servings Prep 20 mins

Cook

5 hrs to 12 hrs (low) or 5 to 6 hours (high)

Ingredients 2 pounds boneless beef chuck pot roast 1/2 teaspoon salt 1/4 teaspoon ground black pepper 2 tablespoons cooking oil (optional) 2 tablespoons quick-cooking tapioca 6 medium carrots, cut into 1-1/2-inch pieces 1 9 ounce package frozen cut green beans 1/2 16 ounce package frozen small whole onions (2 cups) 2 cloves garlic, minced 1 14 ounce can reduced-sodium beef broth 1 cup Burgundy wine 4 slices bacon, crisp-cooked, drained, and crumbled

Directions
1. 2. 3. Trim fat from meat. Cut meat into 1-inch pieces. Sprinkle meat with salt and pepper. If desired, in a large skillet cook meat, half at a time, in hot oil over medium heat until brown. Drain off fat. Place meat in a 3-1/2- or 4-quart slow cooker. Sprinkle with tapioca. Stir in carrots, green beans, onions, and garlic. Pour broth and Burgundy over meat mixture in cooker. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours. Sprinkle each serving with crumbled bacon. Makes 6 servings.

Nutrition Facts Cal. (kcal) 317, Fat, total (g) 8, Chol. (mg) 95, Sat. fat (g) 3, Carb. (g) 16, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Fiber (g) 3, Sugar (g) 6, Pro. (g) 37, Vit. A (IU) 91, Vit. C (mg) 8,Niacin (mg) 6, Folate (g) 24, Cobalamin (Vit. B12) (g) 4, Sodium (mg) 601, Potassium (mg) 977, Calcium (mg) 50, Iron (mg) 5, Lean Meat () 4,

Peppercorn-Crusted Beef Tenderloin

Makes 12 Servings Active Time 25 Minutes Total Time 1 Hours

Ingredients 2 tablespoons whole green peppercorns 1 tablespoon whole white peppercorns 1 tablespoon whole black peppercorns 3 pounds trimmed beef tenderloin, preferably center-cut (see Note) 1 tablespoon extra-virgin olive oil 1 1/2 teaspoons kosher salt Directions

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Preheat a gas grill (with all burners lit) to 400F or build a fire in a charcoal grill and let it burn down to medium heat (about 400F).
Coarsely crack peppercorns with a small heavy skillet (or saucepan), in a mortar and pestle or in a spice grinder. Tie kitchen string around tenderloin in several places so the meat will hold its shape as it cooks. Rub with oil, sprinkle with salt and coat with the cracked peppercorns. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Place the tenderloin on the unheated side of the grill rack. Close the lid and roast undisturbed for 20 minutes. Rotate the tenderloin 180 degrees, cover and continue roasting until an instant-read thermometer inserted into the thickest part of the meat registers 140F (for medium-rare), 15 to 35 minutes more. Transfer to a clean cutting board and let stand for 10 minutes before slicing.

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Nutrition Facts 179 calories, 8 g fat ( 3 g sat , 4 g mono ), 67 mg cholesterol, 1 g carbohydrates, 24 g protein, 222 mg sodium, 314 mg potassium

Tips & Notes Make Ahead Tip: Equipment: Kitchen string. Note: You'll need 3 pounds of trimmed tenderloin for the beef tenderloin recipe. Ask your butcher to remove the extra fat, silver skin and the chain (a lumpy, fat-covered piece of meat that runs along the tenderloin). If you buy untrimmed tenderloin, start with about 3 1/2 pounds, then use a sharp knife to trim the silver skin, fat and chain.

Salmon with Red Wine-Morel Sauce

Makes Active Time 4 servings 45 minutes

Total Time

45 minutes

Ingredients 1 1/2-ounce package dried morel or porcini mushrooms 1 cup boiling water 2 teaspoons cornstarch 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided 1/3 cup finely chopped shallots 3/4 cup dry red wine 1 cup seafood stock or bottled clam juice (see Note) 1 teaspoon butter 1-2 teaspoons lemon juice 1/2 teaspoon salt, divided 1/2 teaspoon freshly ground pepper, divided 1 1/4 pounds wild-caught salmon fillet, skinned (see Tip) and cut into 4 portions Tips & Notes Make Ahead Tip: Prepare through Step 3, cover and refrigerate the sauce for up to 1 day. Reheat the sauce just before serving. Note: Bottled clam juice can be high in sodium. We like Bar Harbor brand, which has 120 mg sodium per 2-ounce serving. Look for it near canned fish or in the seafood department.

Tip: For more information about wild-caught salmon, visit seafoodwatch.org. To skin a salmon fillet, place it skin-side down and, starting at the tail end, slip a long, sharp knife between flesh and skin, holding the skin down with your other hand. Gently push the blade along at a 30 angle, without cutting through fillet or skin.

Directions 1. Combine mushrooms and boiling water in a small bowl. Soak until the mushrooms are softened, 12 to 15 minutes. Strain the soaking liquid through a paper towel-lined sieve into a bowl. Rinse the mushrooms; finely chop. Stir together 1 tablespoon of the soaking liquid and cornstarch in a small bowl. Heat 2 teaspoons oil in a large skillet over medium heat. Add shallots and cook, stirring, until softened, about 2 minutes. Add the mushrooms and cook for 1 minute more. Stir in wine and cook, stirring, until reduced to about 1/2 cup, 2 to 3 minutes. Add the remaining soaking liquid and seafood stock (or clam juice) to the pan. Bring to a simmer and cook until the sauce is reduced to 1 1/2 cups, 10 to 14 minutes. Stir the cornstarch mixture and stir it into the simmering sauce. Cook, stirring, until slightly thickened, 1 to 2 minutes. Remove from the heat and stir in butter, lemon juice and 1/4 teaspoon each salt and pepper. Meanwhile, season salmon with the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just cooked through, 3 to 5 minutes per side. Serve with the mushroom sauce.

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Nutrition Facts 303 calories,13 g fat ( 3 g sat , 7 g mono ), 69 mg cholesterol, 7 g carbohydrates, 31 g protein, 1 g fiber, 458 mg sodium, 713 mg potassium

Stuffed Chicken Thighs Braised in Tomato Sauce

Makes: 10 servings, 1 thigh & 2/3 cup sauce each Active Time: 2 hours Total Time: 2 1/2 hours

Ingredients Stuffing & Chicken 1 cup frozen (thawed) or cooked spinach, squeezed dry 1 cup fresh breadcrumbs from day-old bread, preferably whole-wheat (see Tip) 4 ounces fresh chicken livers, coarsely chopped (optional; see Note) 1/2 cup freshly grated Parmesan cheese 1 large egg, lightly beaten 2 tablespoons chopped fennel fronds (optional) 2 tablespoons finely chopped shallots 1 tablespoon chopped garlic 2 teaspoons chopped fresh thyme 3/4 teaspoon freshly ground pepper, divided 1/2 teaspoon salt, divided 10 4- to 5-ounce boneless, skinless chicken thighs, trimmed 2 tablespoons extra-virgin olive oil Sauce 2 cups finely chopped onion 1/2 cup finely chopped carrot 1/2 cup diced fennel bulb 1/4 cup finely chopped shallot 2 tablespoons minced garlic 1 1/2 cups dry white wine 3 cups reduced-sodium chicken broth 1 28-ounce can crushed tomatoes 2 tablespoons chopped fresh basil 2 teaspoons chopped fresh thyme 1/2 teaspoon freshly ground pepper 1/4 teaspoon salt

Directions 1. To prepare stuffing & chicken: Combine spinach and breadcrumbs in a medium bowl with chicken livers (if using), Parmesan, egg, fennel fronds (if using), 2 tablespoons shallot, 1 tablespoon garlic, thyme, 1/2 teaspoon pepper and 1/4 teaspoon salt until well blended. Cover and refrigerate for at least 30 minutes or up to 1 day. Place a chicken thigh skinned-side down on a work surface. Fill the thigh with 2 to 3 tablespoons of the stuffing, first filling the area (or pocket) left by the bone and placing the rest in the center of the thigh. Roll the thigh closed and secure with 2 pieces of kitchen string. Repeat with the remaining thighs and stuffing. (You may have leftover stuffing.) Season with the remaining 1/4 teaspoon pepper and salt. Heat oil in a large, heavy, high-sided skillet or Dutch oven over medium-high heat. Reduce heat to medium and add half the thighs, seam-side down. Cook, turning 2 or 3 times, until brown on all sides, 7 to 10 minutes total. Transfer to a clean plate and repeat with the remaining thighs. To prepare sauce: Add onion, carrot, fennel, 1/4 cup shallot and 2 tablespoons garlic to the pan. Cover and cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 5 minutes. Add wine and scrape up any browned bits; bring to a boil over medium heat and continue to boil until the liquid is reduced by about half, 6 to 8 minutes. Stir in broth, tomatoes, basil, thyme and the chicken thighs. Bring to a boil over high heat; reduce heat to a simmer and cook, uncovered and turning the thighs occasionally, until cooked through and tender, 35 to 40 minutes. Remove the thighs with a slotted spoon; tent with foil to keep warm. Simmer the sauce further to thicken it, if desired, or thin with a little broth or water if its too thick. Season with 1/2 teaspoon pepper and 1/4 teaspoon salt. Serve the chicken with the sauce.

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Nutrition Facts 333 calories,13 g fat ( 4 g sat , 6 g mono ), 98 mg cholesterol, 20 g carbohydrates, 28 g protein, 4 g fiber, 615 mg sodium, 665 mg potassium Tips & Notes Make Ahead Tip: Prepare the stuffing (Step 1), cover and refrigerate for up to 1 day or stuff the chicken (Step 2), cover and refrigerate for up to 1 day. | Equipment: Kitchen string Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. Note: Look for fresh chicken livers that have not been previously frozen. Previously frozen livers exude more liquid when cooking.

Mashed Sweet Potatoes

Makes Serving size 4 servings 3/4 cup

Prep
Cook

15 mins
20 mins

Ingredients 1 1/2 pounds baking potatoes (such as russet or Yukon gold), peeled and quartered 1/2 teaspoon salt 2 tablespoons butter or margarine 3 - 5 tablespoons milk Salt Black pepper Butter or margarine (optional)

Directions 1. In a medium saucepan cook potatoes and the 1/2 teaspoon salt, covered, in enough boiling water to cover for 20 to 25 minutes or until tender; drain. Mash with a potato masher or beat with an electric mixer on low speed. Add butter. Season to taste with salt and black pepper. Gradually beat in enough milk to make mixture light and fluffy. If desired, serve with butter. Makes 4 servings.

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Nutrition Facts Cal. (kcal) 157, Fat, total (g) 6, Chol. (mg) 16, Sat. fat (g) 4, Carb. (g) 23, Monosaturated fat (g) 2, Fiber (g) 2, Sugar (g) 3, Pro. (g) 3, Vit. A (IU) 194, Vit. C (mg) 18, Niacin (mg) 2, Folate (g) 12, Sodium (mg) 344, Potassium (mg) 643, Calcium (mg) 20, Iron (mg) 1, Starch () 2, Fat () 1,

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