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Sinfully Thin Mint Coconut-Lime Sangria

By now you know that one of our favorite things to do, just like you, is to hang out with our friends and family– to simply sit back, have a great time and laugh. Well actually, we tend to giggle—but please don’t hold that against us—we can’t help it, that’s just what comes out sometimes from our childhood! After all, the neighbors didn’t call us and our 7-year old bestie (and still dear friend!) Mary “laughing hyenas” for nothin’!

 

—Nowadays, when the laugh-fests go on, there will likely be some cocktails. Although you probably know, we’re not so great at handling the cocktails (if not, you can read about why in college we were often the designated drivers here and may just have a sip (if that!) when we kick back and relax with our besties. Even though we’re not big drinkers, there will likely be some cocktails that we may prepare and love having our friends enjoy. And since no one wants to put their waistline in jeopardy and our friends know they can count on us to help protect theirs, we frequently experiment and find ways to lighten up a few favorite cocktails (have you tried our Fruity-Tooty Spritzer, or our Cranberry Sparkle Spritzer, or our Watermelon Fresca?)

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So we’re at it again, this time making a skinny sangria. It’s perfect if you’re sitting by the pool or relaxing at night with some snacks and your best girl friends, or even if you’re throwing a cocktail party—and at just 60 calories a serving, you really can’t beat it (most sangrias are more than double the calories at 150 per 8-ounce serving! And if you’re driving and passing on the alcohol (yup, this was us many times in college and we’re still convinced it made us more popular—at least for the night when people needed a ride! ;)), simply enjoy it without the alcohol, as we do—it’s still light, delicious and refreshing.

 

Psst… guess what? You’ll even get a nutrition perk! Thanks to the pineapple, lime and mint, you’ll get 40% of your vitamin C intake in just one glass of this low-cal cocktail. 🙂

 

Special hint: Make it the night before for an even more delicious sangria!

 

Sinfully Thin Mint Coconut-Lime Sangria

(Yields 6 glasses)

 

Ingredients:

  • 3 limes
  • 1 Demi bottle white wine, any dry, white wine works
  • 2 oz. white rum (we used Malibu to boost the coconut flavor)
  • 1 L sparking lemon lime water
  • 1/4 cup loosely packed mint leaves
  • 2 cups no sugar added pineapple juice
  • 1 cup pineapple chunks
  • 1 cup ice

 

Directions:

  • Cut limes into round slices, about ½ inch thick
  • In a large pitcher, add all ingredients
  • Set in refrigerator for 6 hours, or overnight for best results

 

Nutritional Information:

Per 8 oz. glass

Calories 60; Fat 0g; Saturated Fat 0g; Carbohydrates 6g; Protein 0g; Cholesterol 0mg; Sodium 0mg; Fiber 0g

Sinfully Thin Mint Coconut-Lime Sangria
 
Author:
Serves: 6 glasses
Ingredients
  • 3 limes
  • 1 Demi bottle white wine, any dry, white wine works
  • 2 oz. white rum (we used Malibu to boost the coconut flavor)
  • 1 L sparking lemon lime water
  • ¼ cup loosely packed mint leaves
  • 2 cups no sugar added pineapple juice
  • 1 cup pineapple chunks
  • 1 cup ice
Instructions
  1. Cut limes into round slices, about ½ inch thick
  2. In a large pitcher, add all ingredients
  3. Set in refrigerator for 6 hours, or overnight for best results
Nutrition Information
Serving size: 8 oz. Calories: 60 Fat: 0g Saturated fat: 0g Carbohydrates: 6g Sodium: 0mg Fiber: 0g Protein: 0g

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Skinny Chicken Pot Pie

Even as registered dietitians, we’re the first to admit that there is something so satisfying about comfort food. Growing up it was our mom’s creamy thick and chunky soups and her homemade pizza. Oh, and how can we forget her grilled cheese that as little girls we’d try to make her prepare open-faced, so that we could watch the cheese bubble in the toaster and then savor every last bite—boy did that hit the spot! And of course, nowadays, we’ve been creating waistline-friendly versions of comfort food so we can all enjoy it without guilt! Remember our Skinny MashSkinny Mac and Cheese and Spaghetti Squash with Tomato Sauce and Parmesan Cheese? Well, now we’ve got another comfort food for the waistline—and for the soul! Guiltless Lil’ Chicken potpie!

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Traditionally, this comfort food is loaded with fat, calories, and cream. But we refuse to do that to your waistline, so being both food lovers and registered dietitians, we revamped this calorically dense dish by simply nixing all those doozy ingredients that spell bathing suit trouble–and made it nutritious! So say hello to your 28 calorie, bite sized potpies! A lighter, more snackable , yet classic way to have your favorite foods while keeping it healthy! Vegetables, chicken, and flavor are stuffed into each wonton. Have fun popping it in your mouth without the guilt.

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How does the delicious but guilt-free magic happen?   

First, we swap in Wonton wrappers which are low in calories yet still give a similar taste to the calorie-laden crust of a traditional chicken potpie. Then we create a healthy, creamy soup—it thickens and makes for a great wonton filling. And since we’re veggie obsessed (how could we not be after witnessing all of the health, beauty and weight loss benefits veggies have and watching them work their magic on us—and on our clients?! After all, that’s why we wrote our latest book, The Nutrition Twins Veggie Cure to help everyone to deliciously get their veggie servings and reap all the benefits!), we loaded the soup with tons of veggies, because of their AMAZING health benefits! And lastly, we substituted almond milk and ditched loads of calories from cream. But don’t worry—we still have all of the creaminess– and WOAH what a hit. A perfect appetizer, snack, or even entrée to make for just about any occasion!

 

So if you’re craving something yummy, but don’t want the tummy, go ahead and give these lil’ nuggets a whirl!

 

So if you’re craving something yummy, but don’t want the tummy, go ahead and give these lil’ nuggets a whirl!

 

Lil’ Chicken Pot Pies

(Yields 40 pot pies)

 

Ingredients:

  • 1/2 pound skinless, boneless chicken breast halves – cubed
  • 40 pack Wonton wrappers
  • 1 cups sliced carrots
  • 1/2 cup frozen green peas
  • 1/4 cup sliced celery
  • 1/4 cup chopped onion
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon celery seed
  • 1 cup low sodium chicken broth
  • 1/3 cup unsweetened almond milk
  • 1/4 cup chopped Italian parsley
  • dash of salt and pepper

 

Directions:

  • Preheat oven to 425 degrees F.
  • Combine chicken, carrots, peas, and celery in a saucepan. Cover the pan with enough water to cover the food. Boil until chicken is no longer pink in the middle and vegetables are fork tender, about 15 minutes. Remove from heat, drain, and set aside.
  • Cook and stir onions in a saucepan over medium heat, until soft and translucent, about 5 minutes. Stir in flour, salt, pepper, and celery seed. Slowly stir in chicken broth and almond milk. Simmer over medium-low heat until thick, about 5 minutes. Stir in parsley and remove from heat. Set aside.
  • Place a heaping tablespoon of chicken mixture into each wonton and fold corners over.
  • Bake in preheated oven until wonton is golden brown, about 15 minutes. Cool for 10 minutes before serving.

 

Nutritional Information:

Per 2 wonton cups

Calories 56; Fat <1g; Saturated Fat 0g; Carbohydrates 10g; Protein 4g; Cholesterol 6mg; Sodium 104mg; Fiber 1g

Lil' Chicken Pot Pies
 
Author:
Serves: 40
Ingredients
  • ½ pound skinless, boneless chicken breast halves - cubed
  • 40 pack Wonton wrappers
  • 1 cups sliced carrots
  • ½ cup frozen green peas
  • ¼ cup sliced celery
  • ¼ cup chopped onion
  • ¼ cup all-purpose flour
  • ¼ teaspoon celery seed
  • 1 cup low sodium chicken broth
  • ⅓ cup unsweetened almond milk
  • ¼ cup chopped Italian parsley
  • dash of salt and pepper
Instructions
  1. Preheat oven to 425 degrees F.
  2. Combine chicken, carrots, peas, and celery in a saucepan. Cover the pan with enough water to cover the food. Boil until chicken is no longer pink in the middle and vegetables are fork tender, about 15 minutes. Remove from heat, drain, and set aside.
  3. Cook and stir onions in a saucepan over medium heat, until soft and translucent, about 5 minutes. Stir in flour, salt, pepper, and celery seed. Slowly stir in chicken broth and almond milk. Simmer over medium-low heat until thick, about 5 minutes. Stir in parsley and remove from heat. Set aside.
  4. Place a heaping tablespoon of chicken mixture into each wonton and fold corners over.
  5. Bake in preheated oven until wonton is golden brown, about 15 minutes. Cool for 10 minutes before serving.
Nutrition Information
Serving size: 2 wontons Calories: 56 Fat: <1g Saturated fat: 0 Carbohydrates: 10g Sodium: 104mg Fiber: 1g Protein: 4g Cholesterol: 6mg

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Chewy Ooey Gooey Protein Bars

Wondering what the first three things that most of our clients notice when they start seeing us and changing their diets? First, they notice how we feel about protein…if you want to feel satisfied and prevent overeating, be sure to get some at all your meals and snacks. Second, they notice how they feel so satisfied and are excited and surprised to see how quickly this change in their eating habits helps them to drop a few LBs as they are less hungry later in the day.

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So while we’re excited that making protein bars seems to be all the rage these days, we’re equally unexcited that most are so dry and chalky tasting. Well not anymore! A sweet, indulgent concoction boasting both flavor and an awesome texture—these ooey gooey protein bars are too tasty to only be 140 calories! They’re the perfect choice for a low cal, healthy, and mouthwatering dessert especially on those days when you want or need a little longer lasting satisfaction.

As if the decadent taste of the bars aren’t enough, the melted PB & chocolate swirl will send your taste buds right to heaven. Plus, they are so easy to make, the hardest part is only eating one! This luscious bar is an amazing chewy, yet gooey, dessert.

 

(Psst….Have you seen one of our favorite ways to squash a sweet tooth with these healthy chocolatey date alternatives? You can see the video here.  Or have you tried our Chocolate Coconut Chia Balls? Thanks to our sugar tooth, we have combined the science from our years of nutrition education with what actually works for us and for our clients to help you to achieve success with health and fat loss goals! That’s why we also created these waistline-friendly sugar craving busters –like our Skinny Speedy Walnut Oatmeal Cookies and our  White Chocolate Drizzled wild Blueberry Granola Balls  and our Microwave Peanut Butter and Banana Chocolate Chip Cookies, just to name a few! 🙂 )

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Guess what? This delish bar is healthy! It’s made with wholesome ingredients including Greek yogurt, unsweetened applesauce, almond milk, peanut butter We will formulate the ingredients for mixing, you do the fixing—you can have these done in a half hour. You’ll be set with 12 bars that last up to 2 weeks! Psst…. Guess what? You don’t even turn on your oven for these devilish indulgences!

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Protein Bars

(Yields 12 bars)

 

Ingredients

2 cups finely ground graham cracker crumbs (gluten free is fine)

2 cups flavored protein powder (we used Optimal Nutrition Vanilla)

1/4 cup unsweetened applesauce

½ cup non-fat, plain Greek yogurt

1 cup + 4 tablespoons powdered Peanut butter (like PB2)

½ cup water

¼ cup unsweetened vanilla almond milk

1 cup semi-sweet chocolate chips

 

Directions

In a large bowl, combine the graham crackers, prepared PB2 (1 cup of PB2 and 1/2 cup water stirred to peanut butter consistency), and powdered protein powder.

Add the Greek yogurt and applesauce. Mix well.

Spread evenly in the bottom of an ungreased 9×13 inch pan.

Refrigerate for 30 mins.

Once peanut butter mixture in the pan has set for 30 minutes, in a microwave safe bowl, melt the chocolate chips. Microwave for 30 seconds, mix, microwave for 15 seconds, mix, and continue in 15 second intervals until the mixture is perfectly smooth and melted. Stir in last ¼ cup of dry PB2 and ¼ cup almond milk.

Spread the chocolate/PB mix over top of the peanut butter mixture in the pan, evenly.

Cut the bars evenly (4×6). Then eat up, buttercup!

 

Nutritional Information per serving: 

Calories 140; Fat 3g; Saturated Fat 1g; Carbohydrates 20g; Protein 10g; Cholesterol 10mg; Sodium 206mg; Fiber 2g

 

Chewy Ooey Gooey Protein Bars
 
Author:
Ingredients
  • 2 cups finely ground graham cracker crumbs (gluten free is fine)
  • 2 cups flavored protein powder (we used Optimal Nutrition Vanilla)
  • ¼ cup unsweetened applesauce
  • ½ cup non-fat, plain Greek yogurt
  • 1 cup + 4 tablespoons powdered Peanut butter (like PB2)
  • ½ cup water
  • ¼ cup unsweetened vanilla almond milk
  • 1 cup semi-sweet chocolate chips
Instructions
  1. In a large bowl, combine the graham crackers, prepared PB2 (1 cup of PB2 and ½ cup water stirred to peanut butter consistency), and powdered protein powder.
  2. Add the Greek yogurt and applesauce. Mix well.
  3. Spread evenly in the bottom of an ungreased 9×13 inch pan.
  4. Refrigerate for 30 mins.
  5. Once peanut butter mixture in the pan has set for 30 minutes, in a microwave safe bowl, melt the chocolate chips. Microwave for 30 seconds, mix, microwave for 15 seconds, mix, and continue in 15 second intervals until the mixture is perfectly smooth and melted. Stir in last ¼ cup of dry PB2 and ¼ cup almond milk.
  6. Spread the chocolate/PB mix over top of the peanut butter mixture in the pan, evenly.
  7. Cut the bars evenly (4x6). Then eat up, buttercup!
Nutrition Information
Serving size: 1 bar Calories: 140 Fat: 3 Saturated fat: 1 Carbohydrates: 20 Sodium: 206 Fiber: 2 Protein: 10 Cholesterol: 10

Egg Cups with Creamy Avocado and Sun-dried Tomato

Looking for a scrumptious, new appetizer to serve up at your next dinner party? Well look no further than these little bundles!

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Wow your guests with this unexpected, tantalizing combination! This wonton is no ordinary creamy filled delight; it houses a mouthwatering combination of baked scrambled eggs, a cilantro-lime avocado mash and sundried tomatoes. Eggs are so much more than a breakfast staple. These eggs make the perfect bite—a crunchy, creamy combination of stimulating flavors.

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Finally, an appetizer that you can feel good about eating! Eggs pack in protein to keep you feeling satisfied, as well as B vitamins and vitamin D  We use Eggland’s Best , because they are the only egg with 4 X the vitamin D of other eggs, double the Omega 3s, 3 X the vitamin B12, as well as 25% less saturated fat that other eggs.

Avocados contain monounsaturated fat which helps to enhance the absorption of fat soluble vitamins like vitamin D, E and A (all found in eggs).  Plus, they’ve got some skin-beautifying nutrients other than the monounsaturated fat, which moisturizes the skin from the inside out, they’ve got phytonutrients that help mop up damaging free radicals and protect it from pollutants and stressors that cause it to show signs of aging.

The cherry (well, sun-dried tomato!) on top of this decadent appetizer supplies Vitamin C, which supports the immune system and neutralizes free radicals throughout the body to fight disease and slow some of the decline that comes with aging. It also delivers beta carotene for vision and a healthy immune system. Lastly, lycopene, lutein and zeaxanthin are important for eye health and protecting against macular degeneration. Yep, no doubt about it—you’ll be sayin’—“ I love this recipe from my head to-ma-toes!” 🙂

Only 7 minutes in the oven and this appetizer just needs to be topped off with its two toppings!

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Egg Cups with Creamy Avocado and Sun-dried Tomato

Ingredients

Yields 40 wontons

 

1 wonton pack (typically 40)

6 eggs (We use Eggland’s Best eggs  because they’re the only egg with double the omega 3s and 4X the vitamin D of other eggs.)

2 avocados

Juice of 2 limes

1/2 cilantro bunch

1/2 12 0z. jar sun-dried tomatoes

Salt and pepper to taste

 

Instructions

  1. Spray mini cupcake baking sheet with cooking spray and fold wonton wrappers into cupcake molds.
  2. Crack and scramble eggs into a large mixing bowl and add a tablespoon of eggs to each wonton wrapper in cupcake tin. Bake at 250 degrees F for 7 minutes or until eggs are fully cooked.While wonton shells and eggs are cooking, blend 2 avocados, cilantro bunch, and lime juice in a blender.
  3. When wontons are done cooking, top the egg with the avocado mash, about ¼ to ½ tablespoon to each.
  4. Then, top with sun-dried tomato to each wonton and season with salt and pepper to taste.

The Nutrition Twins work with Eggland’s Best to help people to get more nutrients from their food.

Nutritional Information for 2 wontons:

Calories 116; Fat 7g; Saturated Fat 1g; Carbohydrates 11g; Protein 5g; Cholesterol 99mg; Sodium 250mg; Fiber 2g

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Egg Cups with Creamy Avocado and Sun-dried Tomato
 
Cook time
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Author:
Serves: 40 wontons
Ingredients
  • 1 wonton pack (typically 40)
  • 6 eggs (We use Eggland’s Best eggs because they’re the only egg with double the omega 3s and 4X the vitamin D of other eggs.
  • 2 avocados
  • Juice of 2 limes
  • ½ cilantro bunch
  • ½ jar sun-dried tomatoes
Instructions
  1. Spray mini cupcake baking sheet with cooking spray and fold wonton wrappers into cupcake molds.
  2. Crack and scramble eggs into a large mixing bowl and add a tablespoon of eggs to each wonton wrapper in cupcake tin. Bake at 250 degrees F for 7 minutes or until eggs are fully cooked.While wonton shells and eggs are cooking, blend 2 avocados, cilantro bunch, and lime juice in a blender.
  3. When wontons are done cooking, top the egg with the avocado mash, about ¼ to ½ tablespoon to each.
  4. Then, top with sun-dried tomato to each wonton and season with salt and pepper to taste.
Nutrition Information
Serving size: 2 wontons Calories: 115 Fat: 7g Saturated fat: 1g Carbohydrates: 11g Sodium: 250mg Fiber: 2g Protein: 5g Cholesterol: 99mg

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Choco-nilla Oats N’ Quinoa Swirl

If you’re like our clients, you’re looking for something heavenly to bite into at breakfast time–but that also doesn’t take toll on your waistline or on your time.  Our goal is to make their– and your wish, a reality. 🙂  If you liked our Overnight Berry Parfait and our Mini Frittata Muffins you’ll want to say hello to this sweet & creamy delight! This overnight oatmeal recipe tastes sinful, but is heavenly to your waistline. This entire satiating and yummy nutrient- packed breakfast is a 300 calorie combo that is quick and easy to make and to take with you on the go!

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What makes this breakfast rock it’s magic?

Fiber: Fiber is a key component in stimulating digestive regularity by helping to move food through the digestive tract.

Quinoa and oats: They both provide a healthy balance of fiber, protein, and carbohydrates—a combo that provides a long-lasting energy boost to keep you going until lunch.

Oatmeal: This is a whole grain, and eating whole grains can lower your risk for several diseases, including heart disease, high blood pressure and type 2 diabetes. As a bonus, oatmeal has been linked to lowering your cholesterol. So whether you’re looking for a healthy breakfast or a weight loss friendly meal, we have you covered with this tasty meal. This is simply the easiest 3-minute “prep the night before” breakfast –and is one thatis worth waking up to!

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Ready for some more good nutrition news? Just 1 tablespoon of unsweetened cocoa powder (yes, this is responsible for the yummy chocolatey goodness!) comprises a fair amount of the suggested daily intake of iron, manganese, magnesium and zinc! You won’t want to skip breakfast again—eat it up and reap its health benefits! A smooth, decadent blend of vanilla and chocolate, your mind won’t even know it’s all healthy!

 

Choco-nilla Oats & Quinoa Swirl

(Yields 1 serving)

 Ingredients:

1/3 cup quick oats

1/8 cup uncooked quinoa

1 tsp vanilla extract

1 tbsp unsweetened cocoa powder

¼ cup chocolate or vanilla soymilk (whichever you prefer)

½ banana

¼ cup plain Greek yogurt

Directions:

Mix all ingredients in a mason jar or bowl and allow to sit in the fridge overnight (covered for best results).

Nutritional Information:

Calories 312; Fat 5g; Saturated Fat 0g; Carbohydrates 55g; Protein 16g; Cholesterol 0mg; Sodium 58mg; Fiber 6g

 

Choco-nilla Oats N’ Quinoa Swirl
 
Author:
Serves: 1
Ingredients
  • ⅓ cup quick oats
  • ⅛ cup uncooked quinoa
  • 1 tsp vanilla extract
  • 1 tbsp unsweetened cocoa powder
  • ¼ cup chocolate or vanilla soymilk (whichever you prefer)
  • ½ banana
  • ¼ cup plain Greek yogurt
Instructions
  1. Mix all ingredients in a mason jar or bowl and allow to sit in the fridge overnight (covered for best results).
Nutrition Information
Serving size: 1 meal Calories: 312 Saturated fat: 0 Carbohydrates: 55 Sodium: 58 Fiber: 6 Cholesterol: 0

Cranberry Almond Quinoa

Are you feeling like you’d like some more quinoa in your life?  Well, thanks to your requests and those of our clients, we’ve been whipping up and creating quinoa dishes like our Quinoa and Veggie Stir Fry or our Greek Quinoa Salad and our Choco-nilla Oats and Quinoa Swirl.  And if you want to start your day off with this healthy quality carbohydrate, try our Breakfast Quinoa Nibbles (we couldn’t resist making them since our Quinoa Quiche Tots seem to be a fave!) Thank you for letting us know–you made our day! 🙂

And now, if you’re looking for a delicious twist on traditional quinoa, this Cranberry Almond Quinoa is just the dish to tantalize your taste buds! Made with spinach, butternut squash, and zucchini, this brightly colored dish boasts abundant disease-fighting antioxidants, including beta-carotene and alpha-carotene. Heart healthy olive oil and nuts not only add delicious flavor, but they enhance the absorption of and absorbance of the fat-soluble nutrients and antioxidants.

Cranberry Almond Quinoa

This nutty and sweet nutrient powerhouse dish is guaranteed to dress up any plate with color, zest, and nutritional benefits—a triple threat side dish.

 

Cranberry Almond Quinoa

(Yields 7 servings)

 

Ingredients:

2 cups uncooked quinoa

1/3 cup unsalted almond slivers

2 cups finely chopped spinach

1 peeled and diced butternut squash

1/3 cup dried cranberries

1/3cup dried and diced apricots

2 bunches of chopped green onion

Olive oil in spray jar

4 diced zucchini

1 cup chopped parsley

 

Directions:

Boil 4 cups water; add the quinoa and return the combination to a boil. Lower heat, cover and simmer about 20 minutes—until quinoa absorbs water. Remove from heat and let cool. Meanwhile, sauté zucchini and squash using olive oil spray until slightly seared. Add spinach and cook until steamed. Combine vegetables and quinoa. Stir in onions, apricots, cranberries, parsley, and almonds. Enjoy chilled for best results!

 

Nutritional Information per 3/4 cup serving:

Calories 183; Fat 4g; Saturated Fat 0g; Carbohydrates 33g; Protein 7g; Cholesterol 0mg; Sodium 10mg; Fiber 5g

 

Cranberry Almond Quinoa
 
Author:
Serves: 7
Ingredients
  • 2 cups uncooked quinoa
  • ⅓ cup unsalted almond slivers
  • 2 cups finely chopped spinach
  • 1 peeled and diced butternut squash
  • ⅓ cup dried cranberries
  • ⅓cup dried and diced apricots
  • 2 bunches of chopped green onion
  • Olive oil in spray jar
  • 4 diced zucchini
  • 1 cup chopped parsley
Instructions
  1. Boil 4 cups water; add the quinoa and return the combination to a boil. Lower heat, cover and simmer about 20 minutes—until quinoa absorbs water. Remove from heat and let cool. Meanwhile, sauté zucchini and squash using olive oil spray until slightly seared. Add spinach and cook until steamed. Combine vegetables and quinoa. Stir in onions, apricots, cranberries, parsley, and almonds. Enjoy chilled for best results!
Nutrition Information
Serving size: ¾ cup Calories: 183 Fat: 4g Saturated fat: 0g Carbohydrates: 33g Sodium: 10mg Fiber: 5g Protein: 7g Cholesterol: 0mg