ITALIAN SPINACH PIE

Ingredients:

* 1 container (16 oz.) Breakstone'S or Knudsen 2% Milkfat Low Fat Cottage Cheese
* 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
* 1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
* 4 eggs, lightly beaten
* 1 jar (7 oz.) roasted red peppers, well drained, chopped
* 1/3 cup Kraft Grated Parmesan Cheese
* 1 tsp. dried oregano leaves

Directions:

1. Preheat oven to 350F. Mix all ingredients until well blended.
2. Pour into greased 9-inch pie plate.
3. Bake 40 min. or until center is set.

Makes 8 Servings

Nutritional Info Per Serving:

Calories: 150
Protein: 15 g
Sodium: 450 mg
Cholesterol: 125 mg
Fat: 8 g
Saturated Fat: 4 g
Dietary Fiber: 1 g
Sugars: 2 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable + 2 Lean Meat

SPINACH DIP

Spinach Dip

Ingredients:

1 package frozen chopped spinach - (10 oz) defrosted
2 tablespoon red wine vinegar
3 garlic cloves minced
1 tablespoon minced fresh mint
1 cup low-fat sour cream or non-fat yogurt excess liquid
drained

Directions:

Drain excess water from the spinach by placing it in a sieve and using the back of a spoon to press out all the water.

Combine the remaining ingredients in a small bowl. Mix well. Add the spinach and mix well. Serve with an assortment of raw or lightly cooked vegetables, whole-grain crackers, breadsticks, or pita wedges.

12 servings. Serving size: 2 tablespoons.

Exchanges Per Serving: 1 Vegetable.

Nutrition Facts: 
Calories 26; 
Calories from Fat 14; 
Total Fat 2g; 
Saturated Fat 1g; 
Cholesterol 7mg; 
Sodium 24mg; 
Carbohydrates 2g; 
Dietary Fiber 1g; 
Sugars 1g; 
Protein 1g.

SPINACH DIP

SPINACH DIP

Yield: Makes 2-3/4 cups

2 cups low-fat cottage cheese

1 10-ounce package frozen chopped spinach, thawed and drained

1 1-ounce envelope dip seasoning mix

2 tablespoons reduced-calorie sour cream

1 clove garlic, minced

1/8 teaspoon hot pepper sauce

 rice cakes or rice crackers

Combine cottage cheese, spinach, seasoning, sour cream, garlic and pepper sauce in blender; process until smooth.

Chill.

Serve with rice cakes or rice crackers.


Nutrition Facts
Calories 16
Total Fat 1g
Cholesterol 1mg
Sodium 77mg
Total Carbohydrate 1g
Protein 2g

GREEN EGGS & HAM

GREEN EGGS AND HAM

Popeye would approve of the way this is made. Dr. Seuss's favorite dish, using spinach and other fresh greens.

Makes 2 servings

2 large eggs + 2 large egg whites
1/2 teaspoon salt
Freshly ground black pepper
1 cup chopped fresh spinach, or frozen chopped spinach, defrosted and squeezed dry
1/3 cup chopped flat-leaf parsley
3 scallions, green part only, chopped
1/2 cup chopped low-fat ham

1. Combine the eggs and whites in a mixing bowl. Add the salt and 2 or 3 grinds of black pepper. Whisk until well combined.

2. Coat a medium nonstick skillet with cooking spray and heat it over medium-high heat. Add the spinach, pulling the frozen spinach apart, if using. Mix in the parsley, scallions, and ham. Cook the greens, stirring with a wooden spoon, until they are wilted, 2 minutes. Pour in the beaten eggs and stir constantly until they are combined with the other ingredients and scrambled, about 2 minutes. Divide the cooked eggs between 2 plates and serve immediately.

Per serving: 

188 calories, 

8 g fat, 

3 g saturated fat, 

21 g protein, 

6 g carbohydrates, 

2 g fiber

BAKED SPINACH & EGG

Baked Spinach and Egg

Ingredients

• cooking spray (olive oil)
• 180 g spinach (English leaves stems removed)
• 1 tablespoon olive oil spread (light)
• 2 1/2 tablespoons plain flour
• 2 cups skim milk
• 1/2 cup cheese (grated fat-reduced tasty or cheddar)
• 1/4 teaspoon ground nutmeg
• 6 eggs (room temperature)
• 4 spring onions (finely chopped)

Cooking Instructions

Prep Time: 10 mins
Total Time: 40 mins
1. 1 Preheat oven to 180C (160C fan forced).
2. 2 Lightly spray f x 1 cup capacity oven proof dishes with oil.
3. 3 Place spinach and 1 tablespoon water in a medium saucepan over moderate heat and cook and stir for 3 minutes or until wilted and then drain and cool.
4. 4 Using hands, squeeze excess liquid from spinach and chop coarsely.
5. 5 Melt spread in a small saucepan over moderate heat and add flour and cook and stir for 1 minute or until bubbling and remove from heat and gradually stir in milk and increase heat to moderately high and cook stirring constantly until mix boils and thickens slightly and then remove from heat and stir in cheese and nutmeg until smooth.
6. 6 Whisk in 2 of the eggs until well combined and then add spinach and onion to cheese sauce.
7. 7 Pour mix into prepared dishes and using the back of a spoon make a slight indent at the centre of each dish and break an egg into each indent.
8. 8 Place ramekins on a baking tray and bake for 18 to 20 minutes or until eggs are just set and then stand for 5 minutes before serving with toast

Servings Per Recipe: 4

• Calories 243.2
• Total Fat 9.1 g
• Saturated Fat 3.8 g
• Polyunsaturated Fat 0.6 g
• Monounsaturated Fat 3.9 g
• Cholesterol 17.3 mg
• Sodium 274.2 mg
• Potassium 791.9 mg
• Total Carbohydrate 25.0 g
• Dietary Fiber 3.9 g
• Sugars 0.4 g
• Protein 18.8 g

Apricot-Spinach Salad

Prep Time: 25 mins

Rest Time: 2 h

Total Time: 25 mins

Ingredients

• 1 can(s) beans, black, (15 ounces) rinsed and drained
• 1/2 cup(s) apricot(s), dried, snipped
• 1 medium pepper(s), red, bell, or yellow sweet pepper, cut into strips
• 1 scallion(s) (green onions), thinly sliced
• 1 tablespoon cilantro, snipped
• 1 clove(s) garlic, minced
• 1/4 cup(s) apricot nectar
• 2 tablespoon oil, salad
• 2 tablespoon vinegar, rice
• 1 teaspoon soy sauce, reduced-sodium
• 1 teaspoon ginger, fresh, grated
• 4 cup(s) spinach, shredded

Recipe Tip:

Chill 2 to 24 hours.

Preparation

1. In a medium bowl, combine black beans, apricots, sweet pepper, green onion, cilantro, and garlic. In a screw-top jar, combine apricot nectar, oil, rice vinegar, soy sauce, and ginger. Cover and shake well. Pour over bean mixture; toss gently to coat. Cover and chill for 2 to 24 hours.

2. To serve, arrange spinach in a salad bowl. Top with black bean mixture.

Nutritional Info (Per serving):

Calories: 198, 

Saturated Fat: 1g, 

Sodium: 339mg, 

Dietary Fiber: 8g, 

Total Fat: 7g, 

Carbs: 31g, 

Cholesterol: 0mg, 

Protein: 9g

Exchanges: 

Vegetable: 1.5, 

Fruit: 0.5, 

Starch: 1, 

Lean Meat: 0.5, 

Fat: 1

Carb Choices: 1.5

TEX-MEX SPINACH OMELET

Tex-Mex Spinach Omelet Recipe

Total Time: 25 mins

Ingredients

• 1 cup(s) refrigerated or frozen egg product, thawed, or 4 eggs
• 1 tablespoon cilantro
• dash(es) salt
• dash(es) cumin, ground
• cooking spray
• 1 ounce(s) cheese, Monterey Pepper Jack
• 3/4 cup(s) spinach, baby
• 1/4 cup(s) pepper(s), red, bell, chopped
• 1/4 cup(s) corn, whole kernel frozen, thawed
• 2 tablespoon onion(s), red, chopped
• 1 tablespoon cilantro, fresh, snipped

Preparation

Tex-Mex Spinach Omelet:
1. In a medium bowl, combine egg product or eggs, cilantro, salt, and cumin. Beat with a whisk or rotary beater until frothy.

2. Coat an unheated 10-inch nonstick skillet with flared sides with nonstick cooking spray. Preheat skillet over medium heat.

3. Pour egg mixture into prepared skillet. Cook, without stirring, for 2 to 3 minutes or until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath.

4. Continue cooking and lifting edges until egg mixture is set but is still glossy and moist. Sprinkle with cheese. Top with three-fourths of the spinach and half of the Corn-Pepper Relish. Using the spatula, lift and fold an edge of the omelet partially over filling. Top with remaining spinach and the remaining relish. Cut omelet in half; transfer omelet to warm plates.
Corn-Pepper Relish: In a small bowl, combine 1/4 cup chopped red sweet pepper; 1/4 cup frozen whole kernel corn, thawed; 2 tablespoons chopped red onion; and 1 tablespoon snipped fresh cilantro.

Nutritional Info (Per serving):

Calories: 142, 

Saturated Fat: 3g, 

Sodium: 393mg, 

Dietary Fiber: 2g, 

Total Fat: 5g, 

Carbs: 9g, 

Cholesterol: 12mg, 

Protein: 17g

Exchanges: 

Vegetable: 0.5, 

Lean Meat: 2

Carb Choices: 0.5

SPINACH, CHEDDAR, & SUN-DRIED TOMATO QUICHE

Spinach, Cheddar, and Sun-Dried Tomato Quiche

 

Pie shell or no-pie shell, its up to you

1 cup part skim ricotta or cottage cheese
1 cup milk
1 teaspoon salt
freshly ground black pepper
1/4 teaspoon freshly grated nutmeg - do not skip this ingredient - trust me
6 large eggs
4 ounces Cabot Cheddar cheese - shredded by hand on a box grater
One package Green Giant Chopped Spinach, thawed and squeezed dry
10 large sundried tomatoes halves - diced

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray.

Beat eggs, ricotta, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese, spinach, and tomatoes. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.

MUSHROOM SPINACH CHEDDAR QUICHE

Mushroom Spinach Cheddar Quiche

 

This softly baked custard of eggs and cheese is the perfect texture for us at any stage. You can vary the vegetables; Use any combination of vegetables and cheese that you like - Broccoli Swiss Quiche is another favorite in my house. Leftovers heat up nicely in the microwave. Crust is optional based on who will be eating your lovely vegetable cheese pie and if you can afford the carbs.

1 tablespoon butter
4 ounces mushrooms, sliced
2 cups baby spinach leaves
5 large eggs
2 cups milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated cheddar

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray. Melt the butter in a nonstick skillet and sauté the mushrooms over medium high heat until golden and the liquid released has reduced, about 6 minutes. Add spinach and toss to blend with mushrooms; set aside to cool.

Beat eggs, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled sauteed vegetables. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.

WLS portion a 1/8th wedge:
Calories 171,
fat 8 g,
carbs 5 g,

protein 20 g

WILTED SPINACH W/ OLIVES

Wilted Spinach With Olives Recipe

Total Time: 20 mins

Ingredients

• cooking spray
• 3 tablespoon olives, Kalamata, pitted, about 12
• 8 cup(s) spinach
• 1 ounce(s) cheese, feta, crumbled

Preparation

1. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add olives. Cook for 3 minutes, stirring occasionally. Remove olives from skillet; set aside. Increase heat to medium-high. Add spinach and/or mustard greens to skillet, adding gradually if necessary. Cook for 1 to 2 minutes or just until wilted, tossing occasionally with tongs or 2 wooden spoons. Transfer to a serving platter. Top with olives and feta cheese.

Nutritional Info (Per serving): 

Calories: 83, 

Saturated Fat: 2g, 

Sodium: 392mg, 

Dietary Fiber: 4g, 

Total Fat: 5g, 

Carbs: 6g, 

Cholesterol: 12mg, 

Protein: 5g

Exchanges: Vegetable: 1, Medium Fat Meat: 0.5, Fat: 0.5

APPLE SPINACH SALAD W/ THYME-DIJON VINAIGRETTE DRESSING

Ingredients

4 cup(s) spinach, baby
1 medium apple(s), Granny Smith, cored and sliced
1/4 cup(s) onion(s), red, thin wedges
2 tablespoon cherries, dried, snipped
1/2 cup(s) cheese, feta, crumbled, (optional)
1/4 cup(s) oil, olive
1/4 cup(s) vinegar, balsamic
2 teaspoon thyme, fresh
1 teaspoon mustard, dijon-style
1/4 teaspoon salt

Cooking Instructions

Make-Ahead Directions: Prepare the vinaigrette as directed. Cover and chill for up to 1 week. Serve the leftover vinaigrette with a tossed vegetable salad.
Apple-Spinach Salad:
In a large bowl, toss together spinach, apple, onion, and cherries. Shake Thyme-Dijon Vinaigrette; drizzle onto salad. Toss to coat. If desired, top each serving with cheese. Makes 4 (1-cup) servings.
Thyme-Dijon Vinaigrette:
In a screw-top jar, combine 1/4 cup olive oil, 1/4 cup white or regular balsamic vinegar, 2 teaspoons snipped fresh thyme or 1/2 teaspoon crushed dried thyme, 1 teaspoon Dijon-style mustard, and 1/4 teaspoon salt.
Cover and shake well to mix.
Chill until ready to serve.
Makes 2/3 cup.

Servings Per Recipe: 4

• Calories: 93
• Saturated Fat: 1g
• Sodium: 96mg
• Dietary Fiber: 2g
• Total Fat: 6g
• Carbs: 11g
• Cholesterol: 0mg
• Protein: 1g
• Exchanges: Vegetable: 1
• Fruit: 0.5
• Carb Choices: 0.5

TANGY BEAN & SPINACH SALAD

Tangy Bean and Spinach Salad 

Preparation time: 15 min	Servings: 6
Cooking time: 0 min

Ingredients:

1/2 cup sweet and sour dressing

4 cups baby spinach leaves

1 can (15 oz) pinto beans, or lima beans, drained and rinsed

1 avocado, peeled, pitted, and cubed

2 green onions, with tops, sliced

2 tbsp roasted sunflower seeds, optional

1 cup cauliflower florets

11 oz mandarin orange segments, drained

1 cup red bell pepper, chopped 

 

Cooking Directions:

Combine beans and vegetables in salad bowl; pour dressing over salad and toss. Add spinach and oranges and toss; season to taste with salt and pepper. Spoon salad into bowls; sprinkle with sunflower seeds. Courtesy American Dry Bean Board. 

 

Nutrition Facts

Calories 110

% Calories From Fat 44.2%

Total Fat 5.4g

Saturated Fats 0.7g

Mono-unsaturated Fats 2.6g

Poly-unsaturated Fats 1.5g

Cholesterol 0mg

Sodium 210mg

Total Carbohydrates 14g

Dietary Fiber 5.5g

Sugar 2.6g

Protein 4.5g

STEAMED SPINACH W/ BALSAMIC VINEGAR

Steamed Spinach with Balsamic Vinegar 

Preparation time: 5 min	Servings: 4
Cooking time: 5 min

Ingredients:

1 tbsp unsalted butter, melted

2 lb spinach, stemmed, washed

2 tsp balsamic vinegar, or white wine vinegar

1/4 tsp salt to taste (optional)

Cooking Directions:

Place spinach with water that clings to it in a large heavy saucepan over medium high heat. Season with salt and pepper to taste. Cover and cook spinach 3-5 minutes or until leaves begin to wilt. Remove from heat and drain thoroughly. Add butter and vinegar before serving. 

Nutrition Facts

Calories 100

% Calories From Fat 43.2%

Total Fat 4.8g

Saturated Fats 2.2g

Mono-unsaturated Fats 0.8g

Poly-unsaturated Fats 1g

Cholesterol 7.6mg

Sodium 370mg

Total Carbohydrates 11g

Dietary Fiber 8.4g

Sugar 1.6g

Protein 9.1g

BABY SPINACH SALAD W/ STRAWBERRIES & TOASTED ALMONDS

Baby Spinach Salad with Strawberries and Toasted Almonds
 
Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach and crunchy toasted almonds.

INGREDIENTS
1/3 c almonds, slivered
4 c baby spinach
3/4 c strawberries, quartered
1 T balsamic vinegar
1 t Dijon mustard
1 t honey
3 T extra virgin olive oil
Salt and pepper to taste
DIRECTIONS
Place the almonds in a dry skillet or saute pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. Almonds are done when you start to smell a "nutty" scent.
Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.) Wash and dry the spinach.

Prepare the dressing by placing the vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated. Place spinach in a large bowl. Add strawberries, almonds, and dressing. Toss to coat. If desired, season with a pinch of salt and pepper.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 162.5

Total Fat:	15.2g
Total Carbs:	6.2g
Dietary Fiber:	2.2mg
Protein:	2.7g

SPINACH W/SUN DRIED TOMATOES

Spinach with Sun Dried Tomatoes 

Preparation time: 5 min	Servings: 4
Cooking time: 5 min

Ingredients:

2 tbsp slivered almonds

2 tbsp grated Parmesan cheese

1-1/2 lb spinach, washed and tough stems discarded

1-1/3 tbsp unsalted butteror margarine

2 tbsp sun dried tomatoes, chopped

2 cloves garlic, crushed

1/8 tsp salt (optional)

Cooking Directions:

Melt butter in a heavy nonstick skillet over medium heat. Sauté garlic 1 minute. Add spinach, tomatoes, and almonds. Increase heat to medium high. Cover and simmer 4-5 minutes, stirring occasionally, until spinach is wilted. Season with salt and pepper to taste. Sprinkle with Parmesan before serving. 

Nutrition Facts

Calories 130

% Calories From Fat 54.7%

Total Fat 7.9g

Saturated Fats 3.4g

Mono-unsaturated Fats 2.3g

Poly-unsaturated Fats 1.2g

Cholesterol 13mg

Sodium 320mg

Total Carbohydrates 10g

Dietary Fiber 6.9g

Sugar 1.7g

Protein 9.1g

SEARED RIB-EYE CUTLETS W/ROMESCO SAUCE & WILTED SPINACH W/OLIVES

Seared Rib-Eye Cutlets with Romesco Sauce and Wilted Spinach with Olives

Roasted red peppers and crushed red pepper flakes add sweet heat to the classic Spanish romesco sauce in this recipe. Jarred roasted peppers work perfectly, but feel free to roast your own. 

Serves 6.

Two 1-lb. boneless beef rib-eye steaks, each cut into 3 portions and pounded to a scant 1/2 inch thick
Kosher salt and freshly ground black pepper
5 Tbs. extra-virgin olive oil
1/3  cup coarse fresh white breadcrumbs (from a baguette or rustic loaf)
1/3 cup slivered almonds
1/4 to 1/2 tsp. crushed red pepper flakes
2 roasted red bell peppers (homemade or jarred), chopped (about 1 cup)
2 large cloves garlic, thinly sliced
1 small tomato, cored and chopped
1 Tbs. red wine vinegar
2 large shallots, thinly sliced
2 bunches spinach (about 1-3/4 lb. total), stemmed and roughly chopped
1/3 cup pitted green olives, roughly chopped
1 Tbs. fresh lemon juice
1 Tbs. fresh orange juice

---

Season the rib-eye cutlets all over with 2 tsp. salt and 1 tsp. pepper. Heat a large, well-seasoned cast-iron skillet over medium-high heat for 2 to 3 minutes. Add 1 Tbs. of the oil, arrange two of the cutlets in the skillet, and cook, flipping once, until seared and golden-brown on both sides, about 2 minutes total. Transfer to a large plate and keep warm. Repeat with the remaining four cutlets, adding an additional 1 Tbs. oil before the last batch.

Reduce the heat to medium low. Add the breadcrumbs, almonds, and pepper flakes to the skillet and cook, stirring constantly and scraping up any browned bits, until the mixture is fragrant and toasted, about 2 minutes. Add the peppers, garlic, tomato, 1/2 tsp. salt, and 1/8 tsp. pepper and cook, stirring often, until softened and juicy and the flavors have melded, 3 to 4 minutes.

Transfer the mixture to a food processor. Add the vinegar and 2 ­Tbs. warm water and purée until smooth. With the motor running, drizzle in 2 Tbs. of the oil. Transfer the sauce to a bowl, season to taste with salt and pepper, and keep warm.

Heat the remaining 1 Tbs. oil in the skillet over medium heat. Add the shallots and cook, stirring often, until just softened, 2 to 3 minutes. Add the spinach, cover, and cook for 1 minute. Uncover and continue to cook, tossing often, until just wilted, about 2 minutes more. Remove from the heat and toss in the olives, lemon juice, orange juice, 3/4 tsp. salt, and 1/8 tsp. pepper.

Spoon the romesco sauce onto 6 plates, top with the cutlets and wilted spinach, and serve.

Serving Suggestions

Finish the meal with a lovely Vanilla & Ginger Roasted Plum Compote.

nutrition information (per serving):
Calories (kcal): 430; Fat (g): 29; Fat Calories (kcal): 260; Saturated Fat (g): 7; Protein (g): 33; Monounsaturated Fat (g): 16; Carbohydrates (g): 11; Polyunsaturated Fat (g): 2.5; Sodium (mg): 880; Cholesterol (mg): 70; Fiber (g): 4;

SPINACH ARTICHOCKE DIP

Spinach Artichoke Dip 

Preparation time: 10 min	Servings: 6
Cooking time: 20 min

Ingredients:

1/4 tsp curry powder, optional

1 cup grated Parmesan cheese

1 package (10 oz) frozen chopped spinach, thawed and drained

1 tsp lemon juice

1/4 cup onions, chopped

1/4 tsp Worcestershire sauce

14 oz canned artichoke hearts, drained and chopped

1 tbsp unsalted butter

1 clove garlic, crushed

Cooking Directions:

Preheat oven to 350°F. Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion 3-4 minutes until softened. Press out excess moisture from drained spinach. Stir in remaining ingredients and transfer to a baking dish. Bake 20 minutes or until bubbly. Serve with tortilla chips. 

Nutrition Facts

Calories 140

% Calories From Fat 46.9%

Total Fat 7.3g

Saturated Fats 4.2g

Mono-unsaturated Fats 1.9g

Poly-unsaturated Fats 0.5g

Cholesterol 20mg

Sodium 330mg

Total Carbohydrates 11g

Dietary Fiber 7.2g

Sugar 1.3g

Protein 9.9g

Sesame Spinach with Lemon 

Preparation time: 5 min	Servings: 4
Cooking time: 5 min

Ingredients:

1-1/2 lb spinach, rinsed and tough stems discarded

1/8 tsp salt (optional)

2 tsp lemon juice

1 tsp sesame seeds

Cooking Directions:

Toast sesame seeds in a heavy nonstick skillet over medium heat, about 3 minutes, shaking pan constantly until seeds are browned and have popped. Add spinach, salt and pepper to taste. Cover skillet and cook 2 minutes or until spinach begins to wilt. Remove from heat. Stir in lemon juice before serving. 

Nutrition Facts

Calories 62

% Calories From Fat 26.1%

Total Fat 1.8g

Saturated Fats 0.3g

Mono-unsaturated Fats 0.1g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 240mg

Total Carbohydrates 8.6g

Dietary Fiber 6.4g

Sugar 0.9g

Protein 6.9g