NUTRITION PER SERVING (serving size: 1 toast slice and about 1/3 cup tomato mixture)
CALORIES 122(27% from fat); FAT 3.6g (sat 0.6g,mono 1.9g,poly 0.7g); PROTEIN 3.5g; CHOLESTEROL 0.0mg; CALCIUM 34mg; SODIUM 319mg; FIBER 1.9g; IRON 1.4mg; CARBOHYDRATE 19.8g
- freshly ground black pepper
- balsamic vinegar
- sea salt
- olive oil
- finely chopped shallots
- thinly sliced fresh basil
- Cooking spray
NUTRITION PER SERVING (serving size: about 4 ounces chicken, 1 1/3 cups onion mixture, and 1/3 cup gravy)
CALORIES 430(24% from fat); FAT 11.6g (sat 4g,mono 4.3g,poly 2g); PROTEIN 36.9g; CHOLESTEROL 113mg; CALCIUM 71mg; SODIUM 654mg; FIBER 5.2g; IRON 3.4mg; CARBOHYDRATE 43.7g
- Cooking spray
- oregano sprigs
NUTRITION PER SERVING (serving size: 1 cookie)
CALORIES 78(22% from fat); FAT 1.9g (sat 0.7g,mono 0.5g,poly 0.5g); PROTEIN 1.6g; CHOLESTEROL 7mg; CALCIUM 10mg; SODIUM 69mg; FIBER 0.8g; IRON 0.5mg; CARBOHYDRATE 13.8g
- large egg
- light-colored corn syrup
- packed brown sugar
- granulated sugar
- orange juice
- regular oats
- coarsely chopped walnuts
- grated orange rind
- Cooking spray
NUTRITION PER SERVING (serving size: 1 muffin)
CALORIES 204(28% from fat); FAT 6.4g (sat 0.8g,mono 3.2g,poly 1.8g); PROTEIN 4.6g; CHOLESTEROL 19mg; CALCIUM 43mg; SODIUM 288mg; FIBER 3.4g; IRON 1.4mg; CARBOHYDRATE 34.7g
- wheat bran
- ground cinnamon
- quick-cooking oats
- chopped pitted dates
- raisins
- dried cranberries
- low-fat buttermilk
- canola oil
- boiling water
- untoasted wheat germ
- packed brown sugar
- granulated sugar
- Cooking spray
NUTRITION PER SERVING (serving size: about 1 cup)
CALORIES 176(25% from fat); FAT 4.8g (sat 0.8g,mono 3g,poly 0.7g); PROTEIN 17.9g; CHOLESTEROL 33mg; CALCIUM 45mg; SODIUM 450mg; FIBER 2.3g; IRON 1.5mg; CARBOHYDRATE 15.5g
- coarsely chopped mushrooms
- extravirgin olive oil
- water
- chopped fresh rosemary
- uncooked whole wheat rotini pasta
NUTRITION PER SERVING (serving size: 3 ounces pork and about 2 teaspoons honey mixture)
CALORIES 195(20% from fat); FAT 4.3g (sat 1.4g,mono 1.9g,poly 0.6g); PROTEIN 24.7g; CHOLESTEROL 74mg; CALCIUM 12mg; SODIUM 633mg; FIBER 0.5g; IRON 1.7mg; CARBOHYDRATE 13.6g
- sliced green onions
- hoisin sauce
- low-sodium soy sauce
- sage honey
- hot water
- Cooking spray
- sesame seeds
Before freezing, let the muffins cool completely on a wire rack. Store them in a heavy-duty zip-top plastic bag in your freezer for up to a month.
NUTRITION PER SERVING (serving size: 1 muffin)
CALORIES 169(13% from fat); FAT 2.4g (sat 0.5g,mono 0.7g,poly 0.9g); PROTEIN 4.1g; CHOLESTEROL 19mg; CALCIUM 59mg; SODIUM 186mg; FIBER 3.2g; IRON 1.8mg; CARBOHYDRATE 34.9g
- wheat bran
- packed brown sugar
- ground cinnamon
- raisins
- applesauce
- fat-free milk
- vegetable oil
- light-colored corn syrup
- quick-cooking oats
- large egg
- Cooking spray