MANGO-STEAK SALAD W/ CILANTRO DRESSING

Mango-Steak Salad With Cilantro Dressing

Prep Time: 25 mins

Cook Time: 17 mins

Total Time: 42 mins

Ingredients

• 12 ounce(s) beef, flank steak
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black
• 1/3 cup(s) lime juice
• 2 tablespoon oil, olive
• 2 tablespoon cilantro
• 1 tablespoon honey
• 2 clove(s) garlic, minced
• 8 cup(s) lettuce, romaine
• 5 ounce(s) jicama
• 1 mango(es)
• 1 onion(s), red (small)

Preparation

1. Trim fat from steak. If using flank steak, score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Sprinkle with salt and pepper.

2. Place steak on the rack of an uncovered grill directly over medium coals. Grill until medium doneness (160°F), turning once halfway through grilling time. Allow 17 to 21 minutes for flank steak or 18 to 22 minutes for top sirloin steak. Thinly slice steak diagonally across the grain.

3. Meanwhile, for dressing, in a small bowl whisk together lime juice, oil, cilantro, honey, and garlic.

4. To serve, divide romaine among 6 dinner plates. Top with steak slices, jicama, mango, and red onion. Drizzle the dressing over salads.

 

Nutritional Info (Per serving):

Calories: 195, 

Saturated Fat: 2g, 

Sodium: 87mg, 

Dietary Fiber: 3g, 

Total Fat: 9g, 

Carbs: 17g, 

Cholesterol: 23mg, 

Protein: 14g

Exchanges: 

Vegetable: 1.5, 

Fruit: 0.5, 

Lean Meat: 1.5, 

Fat: 1

Carb Choices: 1

PEPPERED RIBEYE STEAK W/ GRILLED SWEET PEPPERS

Peppered Ribeye Steaks With Grilled Sweet Peppers

Prep Time: 20 mins

Cook Time: 11 mins

Rest Time: 1 h

Total Time: 31 mins

Ingredients

• 4 beef, ribeye steak, cut 1 inch thick
• 1 tablespoon paprika
• 1 tablespoon garlic powder
• 2 teaspoon thyme, dried
• 2 teaspoon oregano, dried
• 1 1/2 teaspoon lemon-pepper seasoning
• 1 teaspoon salt
• 1/2 teaspoon pepper, black ground
• 1/2 teaspoon pepper, cayenne
• 4 medium pepper(s), green, bell, or red, yellow and/or orange, seeded and quartered
• 4 teaspoon oil, olive
• 2 tablespoon basil, fresh
• 2 tablespoon vinegar, balsamic
• 1 tablespoon oil, olive

Preparation

Peppered Ribeye Steaks:
1. Trim fat from meat. Brush steaks with oil. In a small bowl, combine paprika, garlic powder, thyme, oregano, lemon-pepper seasoning, salt, black pepper, and cayenne pepper. sprinkle paprika mixture evenly over meat; rub in with your fingers. Cover steaks and chill for 1 hour.

2. Place steaks on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. (Allow 11 to 15 minutes for medium-rare doneness [145°F] or 14 to 18 minutes for medium doneness [160°F].) Cut steaks into serving-size pieces. Serve with Grilled Peppers.

Grilled Peppers:
Seed and quarter 4 yellow, red, and/or orange sweet peppers. Brush peppers with 4 teaspoons olive oil. Place pepper quarters on grill rack directly over medium coals. Grill for 12 to 15 minutes or until peppers are crisp-tender and lightly browned, turning once. Remove peppers from grill; cool slightly. Cut peppers into wide strips. Place peppers in bowl. Add 2 tablespoons snipped fresh basil and 2 tablespoons balsamic vinegar; toss well. Serve immediately or cool to room temperature.

Nutritional Info (Per serving):

Calories: 291, 

Saturated Fat: 4g, 

Sodium: 573mg, 

Dietary Fiber: 2g, 

Total Fat: 13g, 

Carbs: 9g, 

Cholesterol: 67mg, 

Protein: 32g

Exchanges: 

Vegetable: 1.5, 

Lean Meat: 4, 

Fat: 0.5

Carb Choices: 0.5

Sirloin Steaks with Garlicky Swiss Chard

Fresh Swiss chard puts a summery spin on this basic seared steak. It's perfect for a quick weeknight dinner: after the steaks sear, they finish cooking in the oven while you cook the chard.  

Serves four.

2 lb. sirloin steak, 1 inch thick
1-1/2 tsp. dried rosemary, coarsely chopped
Kosher salt and freshly ground black pepper
1/4 cup extra-virgin olive oil
3/4 cup dry red wine, such as merlot
4 large cloves garlic, minced
2 Tbs. red wine vinegar
1 tsp. granulated sugar
1/2 tsp. Dijon mustard
2 large bunches Swiss chard (about 1-1/2 lb. total), stems very thinly sliced and leaves roughly chopped
2 oz. Pecorino Romano, thinly shaved with a vegetable peeler (1 cup; optional)

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Position a rack in the center of the oven and heat the oven to 400°F. Trim and cut the steak into 4 portions. Season the steaks all over with the rosemary, 2 tsp. salt, and 1/2 tsp. pepper.

Heat 1 Tbs. of the oil in a large (12-inch) skillet over medium-high heat. Working in 2 batches if necessary, arrange the steaks in the skillet in a single layer and cook, turning once, until nicely browned, 3 to 4 minutes per side. Remove the skillet from the heat, transfer the steaks to a rimmed baking sheet, and roast until medium rare (130°F to 135°F), 4 to 6 minutes more. Set the steaks aside to rest.

Meanwhile, return the skillet to medium-high heat. Carefully add the wine and cook, scraping up any browned bits with a wooden spoon, until reduced by about half, 3 to 4 minutes.

Add the garlic to the skillet and cook until fragrant, about 10 seconds. Whisk in the vinegar, sugar, mustard, 1/4 tsp. salt, and 1/8 tsp. pepper. Drizzle in the remaining 3 Tbs. oil while whisking constantly.

Add the chard stems and cook, stirring occasionally, until beginning to soften, 5 minutes. Add the chard leaves in batches and cook, tossing, until the leaves are wilted enough to fit comfortably in the skillet, about 2 minutes. Cover the skillet and cook, tossing once or twice, until just tender, about 5 minutes.

Transfer the steaks to plates and top with the chard. Sprinkle with the Pecorino Romano, if using, and serve.

Serving Suggestions

Serve with Roasted Red, White, and Purple Potatoes, which can roast right alongside the steak at 400 degrees (though they'll need to begin roasting before the steak goes in).

nutrition information (per serving):
Calories (kcal): 530; Fat (g): 31; Fat Calories (kcal): 280; Saturated Fat (g): 10; Protein (g): 43; Monounsaturated Fat (g): 15; Carbohydrates (g): 10; Polyunsaturated Fat (g): 2; Sodium (mg): 1320; Cholesterol (mg): 110; Fiber (g): 3;

MARINATED FLANK STEAK

Marinated Flank Steak Recipe

Seven simple ingredients come together in this flavorful marinade that will really perk up easy-to-cook flank steak. Try placing the strips on a salad with your favorite dressing

6 Servings

Prep: 10 min.
marinating Grill: 15 min.

Ingredients

3 tablespoons canola oil
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
1 tablespoon dried minced garlic
1 tablespoon Greek seasoning
1 tablespoon brown sugar
1 teaspoon onion powder
1 beef flank steak (1-1/2 pounds)

Directions

In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag and turn to coat; refrigerate for 6 hours or overnight.

Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steak, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).

To serve, thinly slice across the grain. Yield: 6 servings.

Nutrition Facts:
3 ounces cooked beef equals

196 calories,

11 g fat (4 g saturated fat),
54 mg cholesterol,
269 mg sodium,

2 g carbohydrate,

trace fiber,

22 g protein.

Diabetic Exchanges:
3 lean meat,
1/2 fat.

GRILLED FLANK STEAK W/ CUCUMBER-YOGURT SAUCE

Grilled Flank Steak with Cucumber-Yogurt Sauce

 

Since flank steak is relatively inexpensive, why not grill two at once? After a long soak in a bold, garlicky marinade, the first makes a great fast and easy meal, while the leftover steak is great in Open-Face Steak Sandwiches with Herbed Goat Cheese and Tomatoes, Grilled Steak and Arugula Salad with White Beans and Shiitake, and Red Onions Stuffed with Grilled Steak, Spinach, and Feta. This do-ahead sauce is an easy take on tzatziki, the Greek yogurt dip. 

 

Serves 4

For the flank steaks
1-1/2 cups coarsely chopped fresh flat-leaf parsley
1/3 cup coarsely chopped fresh mint
3 Tbs. coarsely chopped fresh rosemary
8 medium cloves garlic, peeled
1/4 cup fresh lemon juice (from 2 medium lemons)
1/4 cup soy sauce
Kosher salt and freshly ground black pepper
1/2 cup extra-virgin olive oil
2 flank steaks (about 3 lb. total), trimmed of excess fat

For the sauce
1 English cucumber (about 3/4 lb.)
Kosher salt
1 cup plain yogurt, preferably Greek
1 tsp. minced garlic
1 tsp. cumin seeds, toasted and lightly crushed with a mortar and pestle or spice grinder
1 tsp. finely grated lemon zest
1/2 tsp. fresh lemon juice
Pinch cayenne
1/2 Tbs. extra-virgin olive oil
Freshly ground black pepper

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Marinate the flank steaks Set aside 2 Tbs. of the parsley. Combine the remaining parsley with the mint, rosemary, and garlic in a food processor and pulse until finely chopped. Add the lemon juice, soy sauce, 1 tsp. salt, and 1 tsp. pepper and process until smooth. With the motor running, add the olive oil in a thin stream.

Put the steaks in a nonreactive baking dish large enough to hold them both. Pour the marinade over them and turn to coat. Cover and refrigerate for at least 4 hours or overnight, turning occasionally.

Make the sauce
Cut the cucumber in half lengthwise and remove the seed core. Cut each half crosswise into 1/8-inch-thinck half moons and toss with 1/2 tsp. salt in a medium bowl. Let sit for 10 minutes to release excess liquid. Rinse, drain, and pat dry.
In a medium bowl, combine the cucumber with the yogurt, garlic, cumin, lemon zest and juice, and cayenne. Stir in the olive oil and the reserved chopped parsley, and season to taste with salt and pepper. Refrigerate until ready to use. (The sauce can be made up to a day ahead.)

Grill the steaks Remove the steaks from the refrigerator 1 hour prior to cooking.

Prepare a medium-high gas or charcoal grill fire. Clean and oil the grill grates.

Remove the flank steak from the marinade, wipe off any excess, and season generously with salt and pepper. Grill the steaks, covered, until grill marks form and the steaks have a nice brown sear, 5 to 6 minutes. Flip the steaks and continue grilling until grill marks form on the other side and the steak is cooked to medium rare (an instant-read thermometer inserted in the thickest part of a steak should read 135°F), 3 to 5 minutes more. Let rest 10 to 15 minutes.

Cut the flank steak across the grain and serve with the cucumber-yogurt sauce on the side. Store the leftover steak in an airtight container and refrigerate for up to 4 days.

Serving Suggestions

Serve with grilled peppers, red onions, and portabello mushrooms, or in keeping with the flavors in the sauce, try Grilled Vegetable Salad with Feta on the side.

nutrition information (per serving):
Calories (kcal): 390; Fat (g): 22; Fat Calories (kcal): 200; Saturated Fat (g): 10; Protein (g): 40; Monounsaturated Fat (g): 10; Carbohydrates (g): 7; Polyunsaturated Fat (g): 1; Sodium (mg): 490; Cholesterol (mg): 85; Fiber (g): 1;

WATERCRESS SALAD W/STEAK, SAUTEED SHALLOTS & STILTON

Watercress Salad with Steak, Sautéed Shallots & Stilton

Stilton is a type of English cheese, known for its characteristic strong smell and taste. It is produced in two varieties: the well-known blue and the lesser-known white. Both have been granted the status of a protected designation of origin by the European Commission, together one of only seventeen British products to have such a designation.^[1] Only cheese produced in the three English counties of Derbyshire, Leicestershire, and Nottinghamshire – and made according to a strict code – may be called "Stilton". This means that cheese produced in Stilton, the village in Cambridgeshire for which the cheese is named, would not legally be allowed to be called Stilton Cheese.

This salad is heavier on greens than on steak, making it a light but filling meal.  

Serves 4

3 Tbs. extra-virgin olive oil
1 Tbs. fresh lemon juice
1/2 tsp. Worcestershire sauce
1/2 tsp. Dijon mustard
Kosher salt
12- to 14-oz. strip steak or rib eye (1 inch thick)
Freshly ground black pepper
4 large shallots, sliced 1/4 inch thick (about 1-1/2 cups)
6 cups (lightly packed) small watercress sprigs (about 2 bunches trimmed of lower stems), torn into bite-size pieces
2 oz. Stilton, crumbled (about 1/2 cup)

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In a small bowl, whisk 2 Tbs. of the olive oil, the lemon juice, Worcestershire sauce, mustard, and a generous pinch of salt. Season both sides of the steak with 1/2 tsp. salt and 1/4 tsp. pepper.
In a 10-inch straight-sided saute pan, heat the remaining 1 Tbs. oil over medium-high heat until hot. Cook the steak, without disturbing, swirling the oil in the pan occasionally, until the bottom of the steak is deeply browned, about 5 minutes. Flip and cook until the other side is nicely browned, about 3 minutes more. Transfer the steak to a cutting board.
Turn the heat to low and cook the shallots, stirring frequently, until softened and lightly browned, 5 to 8 minutes. (Use a spatula or spoon to break apart the shallot slices and to incorporate some of the browned bits from the pan.) Remove from the heat and let cool slightly.
Slice the beef thinly. Fan an equal number of slices on each of 4 dinner plates. Rewhisk the dressing if necessary. In a large bowl, toss the shallots, watercress, and Stilton with a generous pinch of salt and just enough of the dressing to coat. Season with more salt and pepper and arrange the salad over the beef slices.

Serving Suggestions

Serve with toasty Grilled Garlic Bread.

nutrition information (per serving):
Calories (kcal): 260; Fat (g): 19; Fat Calories (kcal): 170; Saturated Fat (g): 6; Protein (g): 18; Monounsaturated Fat (g): 10; Carbohydrates (g): 4; Polyunsaturated Fat (g): 1.5; Sodium (mg): 420; Cholesterol (mg): 45; Fiber (g): 0;

DEVILED STEAK

Deviled Steak

Preparation time: 15 minutes

Cooking time: 15 minutes

2 cup bread crumbs, toasted , whole grain, if available
1/4 cup chopped parsley , minced
2 1/2 tbsp dijon mustard
1 1/2 tbsp fresh lemon juice
1 tsp black pepper , freshly ground
1/2 tsp paprika
2 lb top sirloin steak, lean

Directions  
1 Mix together the breadcrumbs and parsley in a shallow dish large enough to hold the steak.
2 Combine the mustard, lemon juice, pepper, and paprika in a small bowl.
3 Pat the steak dry with paper towels, and brush all over with some of the mustard mixture.
4 Grill or broil until done to taste.
5 Brush steak with the remaining mustard mixture. Place the steak in the breadcrumb mixture, flipping to coat both sides. Serve.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	213.2
Total Carbs	7.7 g
Dietary Fiber	0.5 g
Sugars	0.6 g
Total Fat	6.4 g
Saturated Fat	2.3 g
Unsaturated Fat	4.1 g
Potassium	31.7 mg
Protein	29.1 g
Sodium	244.2 mg
Dietary Exchanges 1/4 Fat, 3 1/4 Meat, 1/2 Starch, 4 Very Lean Mea

 

EASY SWISS STEAK

Ingredients

1 1/2 pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick
2 tablespoons (18 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) crushed dried thyme
1/4 teaspoon (1.25 ml) sweet paprika
1 tablespoon (15 ml) Worcestershire sauce
Canola oil cooking spray
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
1/2 cup (120 ml) reduced-sodium canned beef broth

Cooking Instructions

Combine flour, thyme, and paprika. Brush the boneless round steak strips with Worcestershire sauce. Dredge in flour mixture. Spray a large nonstick skillet with cooking spray. Over medium-high heat, add steak pieces and brown on both sides, about 5 minutes per side.
Place steak in a 3-quart (3-liter) or larger crock pot. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.

Servings Per Recipe: 6

• 191 calories (21% calories from fat)
• 28 g protein
• 4 g total fat (1.4 g saturated fat)
• 8 g carbohydrates
• 2 g dietary fiber
• 71 mg cholesterol
• 102 mg sodium

STEAKS W/LEMON PARSLEY BUTTER

Steaks with Lemon Parsley Butter 

Preparation time: 10 minutes

 Servings: 4

Cooking Time: 10 minutes

Ingredients:

4 strip steaks, about 4 oz each

1-1/2 tbsp parsley, minced

2 tsp lemon juice

1-1/3 tbsp unsalted butter, softened

1-1/2 tbsp shallots, minced 

Nutrition Facts

Calories 810

% Calories From Fat 41.1%

Total Fat 37g

Saturated Fats 15g

Mono-unsaturated Fats 15g

Poly-unsaturated Fats 1.4g

Cholesterol 260mg

Sodium 240mg

Total Carbohydrates 0.9g

Dietary Fiber 0.1g

Sugar 0.1g

Protein 110g

ASIAN FLANK STEAK

Asian Flank Steak

 

1-1/4 pounds beef flank steak
1/2 cup beef broth
1/3 cup hoisin sauce
1/4 cup reduced-sodium soy sauce
1/4 cup sliced green onions
3 tablespoons dry sherry or apple, orange or pineapple juice
1 tablespoon sugar
1 tablespoon grated fresh ginger
4 cloves garlic, minced
Nonstick spray coating

1. Trim fat from beef. Place beef in a plastic bag set in a shallow dish. For marinade, in a
small bowl stir together beef broth, hoisin sauce, soy sauce, green onions, sherry or juice,
sugar, ginger, and garlic. Pour over beef. Close bag. Marinate in refrigerator for 4 to 24
hours, turning bag occasionally.

2. Drain beef, discarding the marinade. Spray the unheated rack of a broiler pan with
nonstick coating. Place beef on the prepared rack. Broil 4 to 5 inches from the heat to
desired doneness, turning once. Allow 12 to 14 minutes for medium. (Or, grill the beef on
the rack of an uncovered grill directly over medium coals to desired doneness, turning
once. Allow 12 to 14 minutes for medium.) To serve, thinly slice beef across the grain.

Makes 6 servings.

Nutrition Facts Per Serving:

* Servings: 6 servings
* Calories 144
* Total Fat (g) 7
* Saturated Fat (g) 3
* Cholesterol (mg) 44
* Sodium (mg) 113
* Carbohydrate (g) 1
* Fiber (g) 0
* Protein (g) 18
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 11

Diabetic Exchanges
* Lean Meat (d.e.) 2.5

THAI ORANGE BEEF SALAD

Thai Orange Beef Salad


Warm steak, snow peas, water chestnuts, and mandarin oranges topped with an orange-ginger dressing. 

Preparation time: 10 minutes
Cooking time: 3 minutes


Ingredients

8 oz top sirloin steak , sliced thin
1 cooking spray
1 3/4 cup snow peas , halved
5 cup romaine lettuce , washed, dried, and torn into bite size pieces (well packed)
1 medium cucumber , chopped
3/4 cup red onion, sliced , very thin
6 oz sliced water chestnuts (3/4 cup)
3/4 cup mandarin oranges, canned, with juice, drained
1 medium red bell peppers , sliced
1 1/2 tbsp frozen orange juice concentrate , thawed
1 tbsp rice vinegar
2 tbsp soy sauce
2 tsp vegetable oil
2 tsp sesame oil
1 tsp minced garlic
3/4 tsp fresh ginger root , minced
1/2 tsp grated orange peel

Directions 1 Coat large skillet with cooking spray.
2 Cook beef until just done in center, about 90 seconds.
3 Drain liquid and add steak to large salad bowl.
4 In small saucepan, boil 2 cups of water. Add snow peas cook for 1 minute. Drain, rinse under cold water, and drain again; add to salad bowl with steak.
5 Add lettuce, cucumber, red onion, water chestnuts, mandarin oranges, and red bell pepper to salad bowl. Toss well.
6 In small bowl, whisk orange juice concentrate, rice vinegar, soy sauce, vegetable oil, sesame oil, garlic, ginger, and orange zest.
7 Drizzle dressing over salad. Toss well and serve.

Nutrition Facts
Makes 6 servings
Serving Size: 1 serving
Amount Per Serving
Calories	179.7
Total Carbs	15.1 g
Dietary Fiber	2.9 g
Sugars	8.5 g
Total Fat	8.3 g
Saturated Fat	2.4 g
Unsaturated Fat	5.9 g
Potassium	487.8 mg
Protein	11.8 g
Sodium	469 mg
Dietary Exchanges 1 Fat, 1/4 Fruit, 1 1/4 Meat, 1 1/4 Vegetable

Steak, Egg & Blue Cheese Salad

A surefire way to make a salad a meal: add steak. This one is simple yet elegant and plays with the classic pairing of steak and eggs. The garlicky vinaigrette adds a flavor boost that's just right. 

Serves 4

1 small clove garlic
Kosher salt
3 Tbs. red-wine vinegar
1-1/2 tsp. Dijon mustard
1/2 cup plus 1 Tbs. extra-virgin olive oil
Freshly ground black pepper
1 lb. beef sirloin steak tips
2 heads Boston lettuce, washed, spun dry, and torn into bite-size pieces (about 6 cups loosely packed)
4 medium- or hard-cooked eggs, peeled and quartered lengthwise
3/4 cup crumbled blue cheese (about 4 oz.)
1 medium carrot, peeled and very thinly sliced crosswise
6 medium red radishes, thinly sliced
1/4 cup 1-inch-long sliced fresh chives

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Tip: If you have a mandoline, use it to cut the carrots and radishes into very thin slices.

Roughly chop the garlic, sprinkle it with the generous pinch of salt, and mash it into a paste with the side of a chef’s knife. Transfer the garlic to a small bowl and whisk in the vinegar and mustard. Whisk in the 1/2 cup oil in a thin, steady stream. Season the vinaigrette to taste with salt and pepper. Drizzle the sirloin tips with 2 Tbs. of the vinaigrette and let sit while preparing the other salad ingredients. Reserve the remaining vinaigrette for dressing the salad.
Season the meat all over with 1 tsp. salt and 1/2 tsp. pepper. Heat the remaining 1 Tbs. oil in a 10-inch skillet (preferably cast iron), over high heat. When the oil is shimmering hot, add the meat and sear on both sides until cooked to your liking, about 3 minutes per side for medium rare. Let the meat rest briefly on a cutting board while assembling the salad.
Put the lettuce in a large serving bowl. Whisk the vinaigrette and toss the lettuce with just enough of the vinaigrette to coat. Slice the sirloin tips on the diagonal into 1/2-inch-thick medallions. Scatter the meat (and any accumulated juices), eggs, cheese, carrot, radishes, and chives on top of the lettuce. Drizzle the toppings with some of the remaining vinaigrette to taste (you may not need it all) and toss gently at the table. Serve any remaining vinaigrette on the side.

Serving Suggestions

To finish off the meal, try another simple yet elegant dish: Figs with Ricotta, Pistachios & Honey.

nutrition information (per serving):
Size: based on four servings; Calories (kcal): 600; Fat (g): 48; Fat Calories (kcal): 420; Saturated Fat (g): 12; Protein (g): 37; Monounsaturated Fat (g): 28; Carbohydrates (g): 7; Polyunsaturated Fat (g): 4.5; Sodium (mg): 1130; Cholesterol (mg): 285; Fiber (g): 2;