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Skinny Cold Kale Noodle Salad

As registered dietitians, our clients are always asking us what they can eat that won’t cause them to gain weight when they feel like they are a bottomless pit. You know what we’re talking about—those days when you just feel like you want to eat everything—and often do! This happens to us too– eeks! Well, we always tell our clients to fill up on veggies (and this is what we try our best to do too!)—but completely understand that not everyone always wants to just go for veggie crudité. That’s why we’ve created a number of recipes below—fill up on them and you’ll save yourself from indulging in hundreds of calories elsewhere:

Easy Crunchy Braised Cabbage- 26 Calories,

Colorful Detox Salad-34 Calories,

Easy Peasy Seasoned Brussel Sprouts- 54 Calories,

Caramelized Cauliflower with Olive Oil and Lemon Juice- 63 Calories,

Roasted detoxifying Veggie—88 Calories for a huge serving
In honor of getting a noodle and filling up with just 69 calories, we’ve created this for you! Go for it next time you just feel like eating!

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Skinny Cold Kale Noodle Salad
Serves 4

Ingredients
2, 8-oz packages Skinny Kale Noodles Spaghetti or Angel Hair, (OK if not Kale variety)
1 small red bell pepper, (about 2/3 cup) cut in slices, about ¼ inch thick
1 small yellow bell pepper, (about 2/3 cup) cut in slices, about ¼ inch thick
1 small orange bell pepper, (about 2/3 cup)cut in slices, about ¼ inch thick
1-1/2 cup purple cabbage, sliced
2 teaspoon olive oil
2 tablespoon red wine vinegar
Sea salt, to taste,
Pepper, to taste

Directions
1. Rinse and drain noodles according to directions on package. Drain well (we actually blotted with a towel to remove as much moisture as possible).
2. In a small bowl add the oil and vinegar. Add salt and pepper to taste and stir thoroughly until combined.
3. Pour the dressing over the noodles and mix well so that the noodles are coated. Then add the veggies to the noodles and stir until they are coated in the dressing too.
4. Refrigerate and serve cold. Enjoy!

The Skinny Nutrition Facts Per Serving
Serves 4 (Each serving is 1 generous cups): 69 Calories, 4 g fat, 10 g carbohydrate, 1 g protein, 1 g saturated fat, 6 g fiber, 3 g sugar, 1 g saturated fat

 

Skinny Cold Kale Noodle Salad
 
As registered dietitians, our clients are always asking us what they can eat that won’t cause them to gain weight when they feel like they are a bottomless pit. You know what we’re talking about—those days when you just feel like you want to eat everything—and often do! This happens to us too-- eeks! Well, we always tell our clients to fill up on veggies (and this is what we try our best to do too!)—but completely understand that not everyone always wants to just go for veggie crudité.
Author:
Serves: 4
Ingredients
  • 2, 8-oz packages Skinny Kale Noodles Spaghetti or Angel Hair, OK if not Kale variety)
  • 1 small red bell pepper, (about ⅔ cup) cut in slices, about ¼ inch thick
  • 1 small yellow bell pepper, (about ⅔ cup) cut in slices, about ¼ inch thick
  • 1 small orange bell pepper, (about ⅔ cup)cut in slices, about ¼ inch thick
  • 1-1/2 cup purple cabbage, sliced
  • 2 teaspoon olive oil
  • 2 tablespoon red wine vinegar
  • Sea salt, to taste,
  • Pepper, to taste
Instructions
  1. Rinse and drain noodles according to directions on package. Drain well (we actually blotted with a towel to remove as much moisture as possible).
  2. In a small bowl add the oil and vinegar. Add salt and pepper to taste and stir thoroughly until combined.
  3. Pour the dressing over the noodles and mix well so that the noodles are coated. Then add the veggies to the noodles and stir until they are coated in the dressing too.
  4. Refrigerate and serve cold. Enjoy!
Nutrition Information
Serving size: 1 serving Calories: 69 Fat: 4 g Saturated fat: 1 g Carbohydrates: 10 g Sugar: 3 g Fiber: 6 g Protein: 1 g

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Hawaiian Protein Roll Ups

By now you probably know that we are girls who love our veggies, fruits, seafood, chicken and fish (and of course, our chocolate—mention any and we’ll already be drooling! After all, that’s why we created recipes like our Chocolate Drizzled Granola Balls, our Guac-Chocolate Mousse -which marries veggies and chocolate and is debatably one of our top five favorite creations, and our Chocolate Drizzle Popcorn, just to name a few J ). But you’ve been asking for healthy meat dishes as well that taste delish and won’t break the calorie-bank. And who are we to disappoint? 🙂 So we had our fabulous intern Kelsi Wildermuth create a healthy steak dish that is just for you meat lovers and for our Paleo peeps!

 

Remember fruit roll ups as a kid? Well that’s the inspiration for this protein roll up! To take it even further, vegetables and juicy pineapple are rolled in a piece of meat, simply tossed on the grill, and voila! A little taste of Aloha! The steak is marinated in Dr. Bragg’s liquid aminos and the veggies are drizzled with it. (Bragg’s liquid aminos are lower-sodium, non-GMO, replacement for Tamari and Soy Sauce.) Grill this up for any time of the day! It’s like having your own little luau.

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As we always say, a healthy meal must have both protein and fiber to provide satiety and prevent dips in blood sugar. This Hawaiian Roll-up has both– a 22 gram protein punch and seven grams of fiber in one serving! You’ll also get a dose of iron and B12.

Kelsi’s Tips:

  • Imagine you’re on a mini vacation to Hawaii for dinner tonight.
  • This dish is best a little on the rare side.

 

Enjoy the flavors of Hawaii, from our kitchen (well, Kelsi’s kitchen 🙂 ) to yours, aloha nui loa

 

 

Hawaiian Protein Roll Ups

(Yields 6 servings)

 

Ingredients:

– One pound butterfly cut prime rib steak

– ¼ cup Bragg’s liquid aminos

– 1 large carrot

– 1 zucchini

– 1 red pepper

– 1 pineapple

– 6 toothpicks

Directions:

  1. Marinate Steak in aminos overnight or for about 4-5 hours (if you don’t have time to marinate, just drizzle the meat with the liquid aminos and allow to sit for about 10 minutes (this marinating helps to eliminate grilling carcinogens) before throwing it on the grill).
  2. Wash and shred the carrots and zucchini and julienne the red pepper into thin strips.
  3. Cut the pineapple at the top and bottom, peel the sides with a knife, and cut the remaining edible portion into long, thin strips.
  4. Lay the meat flat on a workspace and cut into 6 equal rectangles.
  5. Top each rectangle with the fruit and veggies, drizzle liquid aminos on the mixture.
  6. Roll each rectangle into a cylinder shape and toothpick the meat to hold closed by weaving the toothpick through both layers of meat .
  7. Place on a grill for 10-15 minutes, rotating every 2 minutes. (Cook until medium rare for best flavor and extra juiciness).

(If you don’t have a grill, bake at 350 for 20 minutes, but keep an eye on it so as not to overcook.)

 

Nutritional Information:

Per 1 roll up

Calories 177; Fat 1g; Saturated Fat 0g; Carbohydrates 26g; Protein 22g; Cholesterol 13mg; Sodium 200mg; Fiber 7g

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Hawaiian Protein Roll Ups
 
Author:
Serves: 6 servings
Ingredients
  • One pound butterfly cut prime rib steak
  • ¼ cup Bragg’s liquid aminos
  • 1 large carrot
  • 1 zucchini
  • 1 red pepper
  • 1 pineapple
  • 6 toothpicks
Instructions
  1. Marinate Steak in aminos overnight or for about 4-5 hours (if you don’t have time to marinate, just drizzle the meat with the liquid aminos and allow to sit for about 10 minutes (this marinating helps to eliminate grilling carcinogens) before throwing it on the grill).
  2. Wash and shred the carrots and zucchini and julienne the red pepper into thin strips.
  3. Cut the pineapple at the top and bottom, peel the sides with a knife, and cut the remaining edible portion into long, thin strips.
  4. Lay the meat flat on a workspace and cut into 6 equal rectangles.
  5. Top each rectangle with the fruit and veggies, drizzle liquid aminos on the mixture.
  6. Roll each rectangle into a cylinder shape and toothpick the meat to hold closed by weaving the toothpick through both layers of meat .
  7. Place on a grill for 10-15 minutes, rotating every 2 minutes. (Cook until medium rare for best flavor and extra juiciness).
  8. (If you don’t have a grill, bake at 350 for 20 minutes, but keep an eye on it so as not to overcook.)
Nutrition Information
Serving size: 1 roll up Calories: 177 Fat: 1 Saturated fat: 0 Carbohydrates: 26 Sodium: 200 Fiber: 7 Protein: 22 Cholesterol: 13

 

Cheesy Cauliflower and Edamame Nuggets

Looking for new ways to squeeze veggies into your diet without having to eat another salad or steamed veggies? Then say  hello to your new Meatless Monday “go-to” scrumptious meal or snack! These cheesy patties are deliciously crispy on the outside and soft and moist on the inside and super fun and easy to make.  You’ll never believe your new love is primarily veggies, instead, you’ll feel like you are getting a taste bud excursion.   We made these even easier to prepare and used the frozen cauliflower florets which makes them an absolute breeze to whip up.  You can even try dipping them in some ranch dressing if you really want to indulge in this snack! Who wouldn’t want to get their hands a little messy making this cheesy filled veggie delight?!

And you may enjoy these other ways to squeeze veggies in your life! Try our I Beg Your Parsnips, our Skinny Cauliflower Gratin and our Guilt Free Kale Chips! 

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Cheesy Edamame and Cauliflower Nuggets

 

Makes 12 Servings

 

Ingredients

3 cups cauliflower florets, steamed (or frozen, microwaved)

1 ¼ cup of Panko bread crumbs

1 egg (we use Eggland’s Best eggs* because they are the only egg with 4 X the vitamin D, 2 X the omega 3’s and 25% less saturated fat than other eggs)

2 egg whites

3 ounces finely shredded low –fat cheddar cheese

1/4 cup shelled edamame

1/4 tsp onion power

1/4 tsp pepper

Dash of cumin

Dash of garlic powder

 

Directions

  1. 1. Preheat oven to 375 degrees.
  2. 2. Separate the cauliflower into small florets. Steam for 5 minutes. You can also defrost frozen cauliflower if you are in a hurry!
  3. 3. Mix the cheese, eggs, bread crumbs, edamame, cauliflower, onion powder, cumin, and garlic powder in a large bowl.
  4. 4. Using your hands, form the small patties and lay them on a non stick baking dish.
  5. 5. Leave in the oven for 25 minutes. Add salt to taste.

 

Nutrition Facts per serving (2 patties):

112 calories, 2 g fat, 1 g saturated fat, 190 mg sodium, 12.5 g carbs, 2.25 g fiber, 11 g protein

 

 

*The Nutrition Twins work with Eggland’s Best to help people to have healthy diets.

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Cheesy Cauliflower and Edamame Nuggets
 
Author:
Serves: 12
Ingredients
  • 3 cups cauliflower florets, steamed (or frozen, microwaved)
  • 1 ¼ cup of Panko bread crumbs
  • 1 egg (we use
  • Eggland’s Best
  • eggs* because they are the only egg with 4 X the vitamin D, 2 X the omega 3’s and 25% less saturated fat than other eggs)
  • 2 egg whites
  • 3 ounces finely shredded low –fat cheddar cheese
  • ¼ cup shelled edamame
  • ¼ tsp onion power
  • ¼ tsp pepper
  • Dash of cumin
  • Dash of garlic powder
Instructions
  1. Preheat oven to 375 degrees.
  2. Separate the cauliflower into small florets. Steam for 5 minutes. You can also defrost frozen cauliflower if you are in a hurry!
  3. Mix the cheese, eggs, bread crumbs, edamame, cauliflower, onion powder, cumin, and garlic powder in a large bowl.
  4. Using your hands, form the small patties and lay them on a non stick baking dish.
  5. Leave in the oven for 25 minutes. Add salt to taste.
  6. Nutrition Facts per serving:
  7. calories, 2 g fat, 1 g saturated fat, 190 mg sodium, 12.5 g carbs, 2.25 g fiber, 11 g protein
  8. Serving Size 2
Notes
*The Nutrition Twins work with Eggland’s Best (http://bit.ly/1HVNeap) to help people to have healthy diets.
Nutrition Information
Serving size: 2 Calories: 112 Fat: 2 g Saturated fat: 1 g Carbohydrates: 12.5 g Sugar: 0 g Sodium: 190 mg Fiber: 2.25 g Protein: 11 g

Veggie Quinoa

You’ve asked and we’ve listened! For all of you who requested a satisfying, comfort food featuring quinoa that is healthy, delicious and great for a Meatless Monday, say hello to this Veggie Quinoa! The timing couldn’t be more perfect as our mom was recently put on a restrictive diet and the only grain she can eat is quinoa, so we’ve been trying to keep it fresh for her. We love the chunky, soft texture of this veggie quinoa—for us it does just the trick to satisfy our carbohydrate cravings—and we think it will for you too! The bonus here is that quinoa is one of the few grains that is great source of plant based protein. One of the secrets to this dish is that by adding chicken broth to the liquid mixture, you’ll feel like you’re getting the comforting goodness of chicken noodle soup! And for those of you who want to keep this a vegan dish, use low-sodium vegetable broth instead.

Pssst… if you’re looking for a few of our tasty, healthy indulgences, here are just a few…

5 Minute Peanut Butter Chocolate Chip Cookies

Skinny Oreo Balls  (this one doesn’t use fruit to sweeten it, but it’s low-calorie and delish!)

Cinnamon Oatmeal Raisin Cookies

Wild Blueberry Cookies

Blueberry-Lemon Detox Smoothie

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Veggie Quinoa

Makes 11 Servings

 

Ingredients

1-1/2 cups carrots, chopped

4 stalks celery, chopped

1 medium onion, diced

3 cloves garlic, minced

3-1/3 Tablespoons olive oil

4 cups chicken broth, low sodium (or low-sodium vegetable broth)

2 cups water

3-3/4 cups of dry quinoa

Olive oil spray

 

Directions

1. On the stove top add oil to a medium-sized skillet and heat over medium-high heat. Add quinoa, stirring regularly so that it doesn’t burn, toasting until quinoa turns golden brown, about 5-6 minutes. Remove from heat and set aside.

2. In a medium sized saucepan, lightly spray oil on the bottom of the pan. Add garlic and cook on medium heat until golden brown (1-2 minutes), stirring occasionally. Then add the vegetables. Continue to cook on medium heat for 5 minutes, stirring occasionally.

3. Add the chicken broth and water to the veggies and bring to a boil; then add quinoa.

4. Cover with a lid and reduce the heat to a simmer. Cook for about 10-15 minutes, or until quinoa absorbs all of the liquid.

5. Stir with a fork to make fluff quinoa! Add salt and pepper to taste. Enjoy!

 

Nutrition Information:

1 serving (3/4 cup) – 175 calories, 2.5 g fat, 0 g saturated fat, 73 mg sodium, 33 g carbs, 4 g fiber, 5 g sugar, 8 g protein

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Veggie Quinoa
 
Author:
Serves: 11
Ingredients
  • 1-1/2 cups carrots, chopped
  • 4 stalks celery, chopped
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 3-1/3 Tablespoons olive oil
  • 4 cups chicken broth, low sodium (or low-sodium vegetable broth)
  • 2 cups water
  • 3-3/4 cups of dry quinoa
  • Olive oil spray
Instructions
  1. On the stove top add oil to a medium-sized skillet and heat over medium-high heat. Add quinoa, stirring regularly so that it doesn't burn, toasting until quinoa turns golden brown, about 5-6 minutes. Remove from heat and set aside.
  2. In a medium sized saucepan, lightly spray oil on the bottom of the pan. Add garlic and cook on medium heat until golden brown (1-2 minutes), stirring occasionally. Then add the vegetables. Continue to cook on medium heat for 5 minutes, stirring occasionally.
  3. Add the chicken broth and water to the veggies and bring to a boil; then add quinoa.
  4. Cover with a lid and reduce the heat to a simmer. Cook for about 10-15 minutes, or until quinoa absorbs all of the liquid.
  5. Stir with a fork to make fluff quinoa! Add salt and pepper to taste. Enjoy!
Nutrition Information
Serving size: ¾ cup Calories: 175 Fat: 2.5 g Saturated fat: 0 g Carbohydrates: 33 g Sugar: 5 g Sodium: 73 mg Fiber: 4 g Protein: 8 G

Easy, Crunchy Braised Cabbage

An easy way to tell these twins apart?  One loves cabbage.  At least at four year old, that’s how Lyssie would tell people they could tell her apart from Tammy–because Lyssie loved cabbage.  However, Tammy  loved cabbage too. 🙂  We know what you’re thinking –either way, it’s pretty hard to look at twins and tell them apart by the one who loves cabbage.  But the moral of the story here is that not much has changed regarding our cabbage love affair.  😉  If you ask our friends on any given day what we’re picking up at the supermarket, for sure one us will be putting a purple cabbage in her basket.  We’ll probably be making our Colorful Detox Salad (and if we don’t have cabbage in our basket, no worries, we probably have some at  home or we’ll probably be making these veggie extravaganzas- Kale Recharge Smoothie  or Caramelized Cauliflower with Olive Oil and Lemon Juice

Needless to say, we were so proud when our rock star client Jeane sent us her newest creation that her whole family LOVED.  She said it only took her 5 minutes–oh yeah!  You rock Jeane! 🙂

Not soggy. Just crispy, crunchy and fresh!

Oh, and an entire cup has just 26 filling calories!

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Easy, Crunchy Braised Cabbage

Serves 3

Ingredients

3 generous cups chopped cabbage

2-3 tablespoons water

fresh cracked pepper

juice from a lemon

garlic (optional)

sea salt, to taste (optional)

Microwave safe bowl

 

Directions

Cut cabbage into chunks.  Place in microwave-safe bowl with 2 or 3 tablespoons water. Cover. Microwave 4 or 5 minutes or until you smell a burst of aroma. Allow to rest on the counter for 10 or 15 minutes to allow cabbage to continue to steam. Add lemon or garlic and pepper to dress it up.  Voila!

 

Nutrition Facts per Serving (1 entire filling cup): 26 calories, 0 g fat, 2 g protein, 6 g carbohydrate, 2 g fiber, 19 mg sodium

Easy, Crunchy Braised Cabbage
 
Not soggy. Just crispy, crunchy and fresh! Oh, and an entire cup has just 26 filling calories!
Author:
Serves: 3
Ingredients
  • 3 generous cups chopped cabbage
  • 2-3 tablespoons water
  • fresh cracked pepper
  • juice from a lemon
  • garlic (optional)
  • sea salt, to taste (optional)
  • Microwave safe bowl
Instructions
  1. Simply cut cabbageinto chunks. Place in microwave safe bowk with 2 or 3 T. Water. Cover. Microwave 4 or 5 minutes or until you smell a burst of aroma. Let rest on the counter 10 or 15 minutes to allow cabbage to continue to steam. Add lemon or garlic and pepper to dress it up. Voila!
Nutrition Information
Serving size: 1 cup Calories: 26 Fat: 0 g Saturated fat: 0 g Carbohydrates: 6 g Sodium: 19 g Fiber: 2 g Protein: 2 g

 

The Easiest and Most Delicious Way to Get Your Greens in the Morning: Green Smoothie Basics 101

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure  you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

Green Juice

We’ve got some great news… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a Green Smoothie recipe that’s tried, true and delicious, you’ll find many on our site, just search smoothie, or green drink, etc.)
1. Begin with your greens: In general a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best.

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

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2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. We go for frozen fruits because they make the smoothie more refreshing and “dessert-like”. Plus, they don’t spoil! One half of an overripe banana is a one of our favorite ways to add sweetness—and frozen berries are great too. Frozen pineapple chunks can add a lot of sweetness with just a few pieces, but most fruits work well. The key is to keep the fruit portions in check (about half the portion or less, compared to the green) to keep the calories from getting too high (if you’re watching your calorie intake).

Cooked Grapefruit

3. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). Great options? Greek yogurt, nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk.

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!)Ginger_1teaspoon_ginger_lemon-detox

 

Or try one of these:Skinny_Green_Smoothie

Kale Recharge and Detox Smoothie
Skinny Green Smoothie

Healthy Green Smoothie
Avocado and Apple Green Smoothie
Detoxifying Green Tea Smoothie
Leafy vegetables (think spinach, kale, romaine, parsley, etc.) are a great source of fiber, vitamins, minerals, and phytonutrients that protect against heart disease, diabetes and cancer. Adios damage from free radicals, as they help to prevent chronic inflammation and the associated diseases in their tracks, as well as cell deterioration and the age-related decline that comes with it. If you’re looking to keep skin youthful and radiant greens are your friends thanks to their collagen-promoting vitamin C and their vitamin A/ beta carotene content, which also aids in the inflammation battle and calms the redness surrounding a skin flare-up, while also acting as a natural sunscreen, helping to prevent wrinkles from sun damage.
Your liver loves greens because they aid it in its’ detoxification process—so if you’ve had a couple cocktails, a few too many refined foods or been in a smoky room, greens will help “undo” the damage. In fact, greens like kale and bok choy are two of the few foods that actually assist the liver in both phases of its’ detoxification process, so they’re rock stars when it comes to flushing the body of toxins.

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The Easiest and Most Delicious Way to Get Your Greens in the Morning: Green Smoothie Basics 101
 
Author:
Recipe type: Kale Recharge & Detox Smoothie
Serves: 3
Ingredients
  • 1 frozen, very ripe banana
  • ¾ cup spinach, loosely packed
  • ¾ cups curly kale, stems removed, loosely packed
  • ½ cup carrots, chopped
  • 1 tsp ginger, grated
  • 1 Tbsp fresh parsley (or cilantro)
  • 1 tsp lime juice
  • 8 ounces water
  • 4 ice cubes
Instructions
  1. Place the frozen all of the ingredients in the blender. If you let the drink sit for a while, stir before serving.
Nutrition Information
Serving size: 1 serving Calories: 58 Calories Fat: 0 g Carbohydrates: 14 g Fiber: 2 g Protein: 2 g