1 Serving: Calories 120 (Calories from Fat 55); Total Fat 6g (Saturated Fat 2g, Trans Fat ncg); Cholesterol 5mg; Sodium 290mg; Total Carbohydrate 13g (Dietary Fiber 2g, Sugars ncg); Protein 5g
- garlic salt
- olive or vegetable oil
- chopped fresh or 2 teaspoons dried basil leaves
- pine nuts
- shredded fresh Parmesan cheese
- pepper
- shredded fresh Parmesan cheese
Per serving: 289 calories; 12 g fat (3 g sat, 5 g mono); 101 mg cholesterol; 16 g carbohydrate; 29 g protein; 1 g fiber; 308 mg sodium; 403 mg potassium.
Nutrition bonus: Selenium (46% daily value), Vitamin C (25% dv), Zinc (20% dv).
1 Carbohydrate Serving
Exchanges: 1 fruit, 4 lean meat
- low-fat plain yogurt
- mango chutney
- finely diced red onion
- finely chopped fresh mint
- red-wine vinegar
- brown sugar
- large Italian hot and spicy sausage
- garlic
- Olive oil
- Salt
- Olive oil
- Grated Parmesan cheese
- cold water
- freshly grated nutmeg
- salt
- large eggs
- all-purpose flour
- Spaetzle
- freshly grated nutmeg
- dried bay leaves
- unsalted butter
- chopped carrots
- chopped celery root
- freshly ground black pepper
- salt
- water
- Bouquets garnis
- whole black peppercorns
- fresh thyme
- fresh parsley
- dried bay leaf
Per tablespoon: 50 calories; 4 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 0 g carbohydrate; 2 g protein; 0 g fiber; 97 mg sodium.
- smooth natural peanut butter
- "lite" coconut milk
- lime juice
- reduced-sodium soy sauce
- brown sugar
Per serving: 184 calories; 8 g fat (2 g sat, 2 g mono); 49 mg cholesterol; 4 g carbohydrate; 20 g protein; 1 g fiber; 330 mg sodium. Nutrition bonus: Selenium (28% daily value). 0 Carbohydrate Servings
- lime juice
- canola oil
- reduced-sodium soy sauce
- crushed red pepper
- chicken tenders
- Spicy Peanut Sauce
- Hidden Valley Ranch Dressing Mix
- Italian salad dressing mix
- beef/brown gravy mix
- cold water
- lean ground beef
- dried Italian seasonings
- salt
- pepper
- chopped pepperoni
- pizza sauce
- grated Parmesan cheese
- mozzarella cheese
- kaiser buns
- pizza sauce
Chef’s Note: To make no-fail hard-cooked eggs, place the eggs in a small saucepan and cover with cold water. Bring the water to a boil, remove from the heat, cover and let sit for 10 to 12 minutes. (In the Black Forest, we traditionally add 1 tablespoon of white vinegar along with the water to help seal the eggs in case some crack during cooking.) Drain the eggs and set under cold running water to cool.
- powdered mustard
- Worcestershire sauce
- salt
- freshly ground white pepper
- ground cayenne pepper
- Homemade Mayonnaise
- large egg yolks
- lemon juice
- white wine vinegar
- sugar
- vegetable oil
- salt
- freshly ground white pepper
- chopped onions
- vegetable oil
- turmeric
- vegetable stock or water
- buttermilk or milk
- grated sharp cheddar cheese
- salt to taste