1 Serving: Calories 350 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol 45mg; Sodium 940mg; Total Carbohydrate 41g (Dietary Fiber 2g, Sugars 2g); Protein 19g
- lime juice
- chopped fresh cilantro
- shredded or diced cooked chicken
- all purpose flour
- whole wheat flour
- cornmeal
- sugar
- baking powder
- baking soda
- salt
- large eggs
- buttermilk
- vegetable oil
- sweet corn kernels
- chicken broth or homemade chicken stock
- shredded cooked chicken
- ripe medium avocado
- Chopped fresh cilantro
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
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