Pico De Gallo

Pico De Gallo
From the Kitchen of Stephanie

2 Organic Roma Tomatoes (seeded and diced)
1 large Jalepeno (seeded diced)
1/2 cup of chopped cilantro (fresh)
1/4-1/2 cup finely chopped red onion
1-2 tsp Garlic Salt (I started with 1 and then added a bit more after tasting the end product)
1 tsp of black pepper

1. Mix all ingredients together
2. Best if you can refrigerate for at least 15-20 minutes 

( When making this to go with my chicken fajita recipe, I put this in the fridge when I added the chicken mixture to the pan)

Tortilla and Black Bean Pie

Tortilla and Black Bean Pie
Found on Pinterest
This is a Martha Stewart Recipe

Ingredients
4 flour tortillas (10 inches)
2 tablespoons canola oil
1 large onion, diced
1 jalapeno chile, minced (remove seeds and ribs for less heat)
2 garlic cloves, minced
1/2 teaspoon ground cumin
Coarse salt and freshly ground pepper
2 cans (15 ounces each) black beans, drained and rinsed
12 ounces beer, or 1 1/2 cups water
1 package (10 ounces) frozen corn
4 scallions, thinly sliced, plus more for garnish
8 ounces cheddar cheese, shredded (2 1/2 cups)
Directions
. Preheat oven to 400 degrees. With a paring knife, trim tortillas to fit a 9-inch springform pan. Use the bottom of the pan as a guide. Set aside.
. Heat oil in a large skillet over medium heat. Add onion, jalapeno, garlic, and cumin; season with salt and pepper. Cook, stirring occasionally, until softened, 5 to 7 minutes.
. Add beans and beer, and bring to a boil. Reduce heat to medium; simmer until liquid has almost evaporated, 8 to 10 minutes. Stir in corn and scallions, and remove from heat. Taste and adjust for seasoning.
Fit a trimmed tortilla in bottom of springform pan; layer with 1/4 of the beans and 1/2 cup of cheese. Repeat three times, using 1 cup cheese on top layer. Bake until cheese melts, 20 to 25 minutes. Remove side of pan; sprinkle pie with scallions. To serve, slice into wedges.

Veggie Shepherd’s Pie with Split Peas

Veggie Shepherd’s Pie with Split Peas
From Kiwi Magazine (picture too)

Active time: 30 minutes
Total time: 50 minutes
INGREDIENTS

2 TABLESPOONS OLIVE OIL, PLUS MORE FOR GREASING THE PIE PLATE
6 MEDIUM YUKON GOLD POTATOES, DICED INTO 2-INCH PIECES
1 MEDIUM YELLOW ONION, SLICED
2 MEDIUM CARROTS, PEELED AND CHOPPED
½ POUND CREMINI MUSHROOMS, SLICED
1 CUP COOKED YELLOW SPLIT PEAS
2 CLOVES GARLIC, MINCED
1 TABLESPOON FRESH THYME
½ CUP VEGETABLE BROTH
2 TABLESPOONS UNSALTED BUTTER
½ CUP 1 PERCENT MILK
½ TEASPOON SALT, PLUS MORE TO TASTE
PEPPER, TO TASTE
DIRECTIONS

Preheat the oven to 400°. Lightly grease a 9-inch pie plate with olive oil. Bring a large pot of salted water to a boil.
Add the diced potatoes to the boiling water and cook until fork-tender, 12 to 15 minutes.
While the potatoes cook, add the olive oil and the onion to a large skillet over medium heat. Cook, stirring occasionally, until the onion is soft and translucent, about 5 minutes. Add the carrots and mushrooms and cook another 5 minutes, until the carrots begin to soften and the mushrooms have cooked down. Add the split peas, garlic, and thyme and cook 2 minutes more, then add the vegetable broth. Allow the mixture to simmer while you make the mashed potatoes.
Drain the potatoes and place them back in the pot. Add the butter and use a fork or potato masher to mash the potatoes. Slowly pour in the milk while you continue to mash, using a little bit more or less to reach the consistency you like. Add the salt and pepper, taste, and add more seasoning if necessary.
Transfer the vegetable mixture to the pie plate (there should be some broth still left in the skillet; pour that on top). Smooth with a spatula, then spread the mashed potatoes evenly over the top.
Place the pie plate on a baking sheet and bake for 20 minutes, or until the mashed potatoes are just beginning to brown. Allow to cool for 5 minutes before serving.

Serves 6

Per serving: calories 312, fat 9 g, protein 9 g, carbohydrates 50 g, dietary fiber 9 g

Butternut Squash Soup

Butternut Squash Soup
Created by Amy Day

1 shallot, sliced thin
1/4 yellow onion, diced
1 butternut squash
4 medium sweet potatoes (not yams), peeled
2 apples, peeled and diced
1 can of pumpkin puree
8 dashes of curry powder
4 dashes of cinnamon
fresh grated nutmeg (about 20 swipes)
fresh grated ginger root (about 1.5 tbsp)
salt and pepper
about 8 cups of homemade chicken stock (I had a lot of sage and thyme in the stock that I used)

1. Early in the day: Cut the butternut squash in half lengthwise (I did this by cutting off a slice from each end, standing it up on the fat end, and going straight through from top to bottom). Scrape out all the seeds. You don't need to peel the squash. Bake along with the sweet potatoes at 350 for about 2 hours, or until everything is starting to get soft (but not mushy - a little firm is OK).

2. When the squash and potatoes are done: Put a drizzle of olive oil at the bottom of a large pan. Add the shallots and onion and cook on low heat until they get soft. Add the apple and the ginger.

3. After they've baked and cooled enough to handle, cube up the sweet potatoes and add them to the pot. Scrape the squash out of its peel and throw that into the pot, in chunks. Add the pumpkin. Add the curry powder, salt, pepper, nutmeg and cinnamon.

4. Add a few inches of chicken stock to the bottom of the pan and turn up the heat to medium-low, so that you're basically simmering everything you've got in there. Leave it cooking this way, covered and on a very low simmer, for a few hours, stirring occasionally, until everything becomes very soft.

5. Use a big whisk (or hand mixer or food processor) to puree everything the pot. It should be soft enough that a whisk does the job. Continue adding chicken stock until it's the consistency that you want it to be, not too thick or too thin. Add more salt, pepper, cinnamon, nutmeg or curry powder depending on your taste.

***the recipe I sent you a few weeks back (for squash soup) is actually made so much more easily in the slow cooker! I did it that way over the weekend. Instead of roasting the potatoes and squash, you just peel everything on the ingredient list, dump every ingredient into the slow cooker, and mash it up at the end of the day! So easy and every bit as tasty - and even lower calorie because you can skip the oil you'd have used for roasting and for starting the onions and shallot.

Vegetarian Curry Stew

Vegetarian Curry Stew
From BiggestLoserClub.com

Serve this fragrant and robust stew over steaming brown rice or whole grains for a hearty meal. You can also experiment with different beans or try substituting lentils or tofu.

1 tablespoon olive oil
2 cups finely chopped red onions
2 tablespoons finely chopped, peeled fresh ginger
1 tablespoon minced garlic
1 cup diced fire-roasted tomatoes or chopped, seeded, peeled fresh tomatoes, or tomato sauce
1 tablespoon ground coriander
1 tablespoon ground cumin
1/2 teaspoon ground cardamom
1/4 teaspoon ground cinnamon
3 cups fat-free, low-sodium vegetable or chicken broth
1 (12-ounce) sweet potato, peeled and cut into 1/2" cubes (about 2 cups)
1 cup cooked black beans (see note)
1 cup cooked chickpeas (see note)
Salt and pepper, to taste
1/3 cup chopped fresh cilantro, without stems
Fresh lime wedges

In a large, heavy pot, heat the oil over medium heat. Add the onions and cook, stirring occasionally, for about 10 minutes, or until tender but not brown. Add the ginger and garlic and cook for about 1 minute or until fragrant. Do not brown the garlic.

Add the tomatoes and simmer for 5 minutes. Add the coriander, cumin, cardamom, and cinnamon and cook for about 1 minute, or until very fragrant. Add the broth and bring to a boil. Stir in the sweet potato and simmer for about 4 minutes. Add the beans and chickpeas and simmer for about 5 minutes, or until cooked through. Season with salt and pepper. Serve hot, sprinkled with cilantro and a squeeze of lime juice.

Note: For chicken curry, add 1 pound boneless, skinless chicken breasts, cut into 1/2" cubes, in place of the beans and chickpeas.

Yield: 8 (1-cup) servings

How to Make Pumpkin Puree

How to Make Pumpkin Puree

by Williams-Sonoma

Pumpkin puree is a key ingredient in fall pies, but it can also be used in breads, custards, ice creams, soups and a host of other dishes. If you’d rather skip the canned stuff, here’s how you can make it at home:

Roast the pumpkin
Place a small whole pumpkin on a baking sheet and roast it in a preheated 350°F oven until it can be easily pierced with a knife, 1 to 1 1/2 hours. For a shorter roasting time, slice the pumpkin in half and roast it, cut side down, in 1 inch of water in a baking dish until tender, about 45 minutes.

Scoop & puree
Let the pumpkin cool, then cut it in half crosswise (if not already done) and scoop out and discard the seeds. Scoop out the flesh with a large spoon and puree the flesh in a blender or food processor or with a food mill.

Now that you have the base ready, try these recipes featuring pumpkin puree. Substitute homemade puree for canned when applicable.

Black Bean Soup

Black Bean Soup
From: BiggestLoserClub.com

Here's a quick, healthy black bean soup full of fiber and protein

If you don't have an immersion blender, just bring the mixture to a simmer for a minute then transfer to a traditional blender or food processor and puree.

2 (15-ounce) cans 50% less-sodium black beans, drained
1 (14.5-ounce) can diced tomatoes in juice
2 cups water
3/4 cup minced celery
3/4 cup minced onion
2 teaspoons finely chopped seeded jalapeno chile pepper (wear plastic gloves when handling)
1 teaspoon freshly minced garlic
1 teaspoon ground cumin
Ground black pepper, to taste
Red-pepper flakes, to taste

Combine three-fourths of the black beans, one-half of the tomatoes, and the water in a large nonstick saucepan and bring to a simmer over medium heat. With an immersion blender, puree until mostly smooth. (Note: When using an immersion blender, make sure not to scratch the bottom of your nonstick pan.)

Add the remaining black beans and tomatoes, along with the celery, onion, chile pepper, garlic, and cumin. Season with black pepper and red-pepper flakes. Cover the pan, leaving the lid slightly ajar for steam to escape, and reduce the heat to low. Simmer for 20 to 25 minutes longer, or until the vegetables are tender. Divide the soup evenly among 6 soup bowls and serve.

6 servings; serving = 1 cup

Per serving: Calories 124.7, Total Fat 0.1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 414.3 mg, Potassium 81.3 mg, Total Carbohydrate 24.8 g, Dietary Fiber 1.2 g, Sugars 2 g, Protein 6.4 g

Creamy Cucumber Salad

Creamy Cucumber Salad
From BiggestLoserClub.com
A lighter version for summer's bounty

Typically, this classic salad is made by dressing the cucumbers with full-fat sour cream or heavy cream. We lighten the salad by using reduced-fat sour cream and mixing it with yogurt.

Ingredients
1/4 cup reduced-fat sour cream
1/3 cup fat-free plain yogurt
1½ tablespoons white wine vinegar
1½ teaspoons sugar
1/4 teaspoon salt
1/8 teaspoon ground black pepper
2 large cucumbers, thinly sliced
1 medium Vidalia or other sweet onion, thinly sliced
In a small bowl, whisk together the sour cream, yogurt, vinegar, sugar, salt (if using) and pepper.

In a medium bowl, combine the cucumbers and onions. Add the dressing and toss to coat well.

Cover and chill in the refrigerator for at least 15 minutes to blend all the flavors.

Yield: 8 Servings

NUTRITIONAL VALUES
Calories: 44
Fat: 1 g
Carbohydrates: 7 g
Protein: 1 g

Cheese Enchiladas

Cheese Enchiladas
From the kitchen of Mary and Stephanie

12 corn tortillas
Green Onions (chopped)
Enchilada Sauce (I prefer Trader Joes or Rosarita)
About two cups of cheddar cheese (shredded)

Pre-heat the oven to 350

Dip each tortilla in the sauce, sprinkle in a little cheese and roll and place in 9x13 baking dish (not greased). Repeat until all 12 are rolled. Sprinkle left over cheese on top along with chives. Cover with foil and bake at 350 for 20 min and then take foil off and bake 5-10 more minutes to desired "doneness!" I serve them with sour cream and guacamole!

Quinoa and Goat Cheese stuffed Bell Peppers

Quinoa and Goat Cheese stuffed Bell Peppers
From the Kitchen of Haley

Servings: 4


Prep Time: 20 Min Cook Time: 40 Min

Ingredients
2 cups water
1 cup uncooked Quinoa
4 green bell peppers, halved and seeded
2 tablespoons olive oil
4 green onions, thinly sliced
2 teaspoons dried basil
2 teaspoons Italian seasoning
2 teaspoons salt
2 pinches ground black pepper
2 tomato, diced
1 cup crumbled goat cheese
Directions

This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the original recipe yield of 2 servings.
Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.
Prepare Quinoa as directed on packaging. Remove from heat, and set aside.
Place the peppers cut-side down on the prepared baking sheet. Roast 25 to 30 minutes in the preheated oven, or until tender and skin starts to brown.
While the peppers are roasting, heat oil in a medium skillet over medium-high heat. Cook the onions, basil, Italian seasoning, salt, and pepper in oil for 2 to 3 minutes. Stir in the diced tomato, and cook for 5 minutes. Spoon in the cooked rice, and stir until heated through. Remove from heat, mix in the goat cheese, and spoon the mixture into the pepper halves.
Return to the oven for 5 minutes. Serve immediately.

Grilled Corn Pasta Salad

Grilled Corn Pasta Salad
By: Taste of Home

8 Servings Prep: 20 min. + soaking Grill: 25 min. + cooling

Ingredients
4 large ears sweet corn in husks
1-1/2 cups uncooked penne pasta
2 cups cherry tomatoes
1 medium zucchini, thinly sliced
1 can (2-1/4 ounces) sliced ripe olives, drained
1/3 cup white wine vinegar
2 tablespoons olive oil
1 tablespoon minced fresh basil or 1 teaspoon dried basil
1 teaspoon sugar
1 teaspoon salt
1/2 teaspoon ground mustard
1/4 teaspoon garlic powder
1/4 teaspoon pepper

Directions
Carefully peel back corn husks to within 1 in. of bottom; remove silk. Rewrap corn in husks and secure with kitchen string. Place in a stockpot; cover with cold water. Soak for 20 minutes; drain.
Grill corn, covered, over medium heat for 25-30 minutes or until tender, turning often.
Meanwhile, cook pasta according to package directions; drain and rinse in cold water. When corn is cool enough to handle, remove kernels from cobs and place in a large bowl. Add the pasta, tomatoes, zucchini and olives.
In a small bowl, whisk the remaining ingredients. Pour over salad and toss gently to coat. Cover and refrigerate until serving. Yield: 8 servings.

Nutritional Analysis:
One serving (1 cup) equals 164 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 382 mg sodium, 27 g carbohydrate, 3 g fiber, 5 g protein. Diabetic Exchanges:

Mango Quinoa Salad

Mango Quinoa Salad
From BiggestLoser.com
Ali Vincent's protein-loaded treat!

Season 5 champ Ali Vincent showed contestants this week how to make this delicious snack. Or you can have it with fish as a side dish for dinner or put it in a wrap.

2 cups cooked red quinoa (at room temperature or cold)
1 mango diced
1 handful of chopped cilantro
1 15-ounce can of black beans
1 red bell pepper chopped
6 green onions thinly sliced
4 tablespoons red wine vinegar
3 tablespoons olive oil
1 tablespoons fresh lime juice

In a small bowl, combine vinegar, oil and lime juice. In a big bowl, combine all other ingredients. Drizzle liquid mixture over the salad, and toss until well combined. Chill for about an hour.

Makes 6 servings

Per serving: calories 240; Total Fat 8g; Sat Fat 1g; Cholest 0mg; Sodium 10mg; Total Carb 34g; Fiber 7g; Sugars 9g; Protein 7g.

I.H.O.P. Country Griddle Cakes

I.H.O.P. Country Griddle Cakes
By: Todd Wilbur

This nationwide chain, which is known for it's big bargain breakfasts, serves an impressive number of non-breakfast items as well. In 1997, I.H.O.P. dished out over 6 million pounds of french fries and over half a million gallons of soft drinks. But it's the Country Griddle Cakes on the breakfast menu that inspired this Top Secret Recipe. The unique flavor and texture of this clone comes from the Cream of Wheat in the batter. Now you can have your pancakes, and eat your cereal too.

nonstick spray
1 1/4 cups all-purpose flour
1 1/2 cups buttermilk
1/3 cup instant Cream of Wheat (dry)
1 egg
1/3 cup sugar
1 teaspoon baking powder
1 teaspoon baking soda
1/4 cup vegetable oil
1/2 teaspoon salt

1. Preheat a skillet over medium heat. Apply nonstick spray.
2. Combine all ingredients in a large bowl with a mixer set on high speed. Mix until smooth.
3. Pour the batter by 1/3-cup portions into the hot pan and cook pancakes for 1-2 minutes per side or until brown. Repeat with remaining batter. (http://www.topsecretrecipes.com) Makes 8-10 pancakes.

Hard Rock Cafe Cole Slaw

Hard Rock Cafe Cole Slaw
By: Todd Wilbur

If you want the authentic Hard Rock Cafe Pig Sandwich experience, you just have to serve your clone of that pulled-pork sandwich with this creamy, delicious cole slaw on the side. Even if you don't whip up the sandwich, you'll want to dive into a batch of this secret slaw. It's just too easy to make, and Who Wants to be a Millionaire? isn't on tonight. But be sure to let the stuff hibernate in the fridge for a day or two after you toss it. That's the only way to get the flavors up to dancing the perfect tastebud mambo.

1 1/3 cups mayonnaise
3 tablespoons white vinegar
2 tablespoons plus
2 teaspoons granulated sugar
2 tablespoons milk
dash salt
8 cups chopped cabbage (1 head)
1/2 cup shredded carrot

1. Combine all ingredients except the cabbage and carrots in a large bowl and blend until smooth with an electric mixer.
2. Add cabbage and carrots and toss well.
3. Cover and chill overnight in the refrigerator. The flavors fully de velop after 24 to 48 hours. (http://www.topsecretrecipes.com)
Serves 6 to 8 as a side dish.

Lemon Rosemary Hummus

Lemon Rosemary Hummus
From the kitchen of Emma Caro


1 can chickpeas
4 cloves garlic minced
2 tbs. fresh lemon juice
1 teaspoon minced fresh rosemary
1 teaspoon olive oil
salt and white pepper to taste

Place everything in food processor and blend until smooth... easy and simple but tastes like Spring

Spinach and Artichoke Casserole (this can be made with or without Chicken)

Spinach and Artichoke Casserole (this can be made with or without Chicken)
By: Stephanie

Ingredients:

1 Box Medium Shells (I use Barilla)
1 Pint Cottage Cheese (I use Knudsen 2% Lowfat)
2 Cups Shredded Mozzarella (divided into 1.5 cups and .5 cup)
2 Cups Finely Shredded Parmesan Cheese (divided)
1 (10oz) Box Frozen Chopped Spinach, thawed and drained
1 (14 oz) Can of Artichoke Hearts, diced)
1 8 oz Low Fat Cream Cheese (optional) at room temperature
Pepper (to taste)
2-4 TBSP Dried Basil
2 TSP Garlic Powder
4 Cheese sauce (you can make it from the season pkts, you can buy it in a jar, or you can make it from scratch)
***I buy 1 Alfredo pkt (Knor brand), 2 Creamy Garlic pkt (Knor brand) when I can't find their 4 cheese sauce pkt
and make the sauce (which usually requires butter and milk) on the stove top while cooking the pasta
IF YOU ARE MAKING THIS WITH CHICKEN:
1 Rotisserie Chicken (or the equivalent of 1.5 to 2.5 pounds of cooked chicken, depending on how much you want), shredded

Directions:

1. Cook pasta (according to box, minus 1 minute from lowest cooking time) and sauce (according to pkts)
2. While pasta and sauce are cooking, drain and dice artichokes, drain the spinach and shred the cheese
3. When pasta is done, drain and add back to the pot
4. Add Spinach, Artichokes, Seasonings, Sauce, Cottage Cheese, 1 cup Parm, 1.5 cups Mozzarella and the cream cheese and chicken (if using)
and stir together with a wooden spoon
5. Pour into a 13x9 Baking Dish (sprayed with non-stick spray) top with the rest of the two cheeses.
6. Cover with foil and cook at 375 for 30 minutes and then take the foil off and bake an additional 10 minutes uncovered

**If you are short on time, you can turn the broiler on after the first 30 minutes and melt/brown the cheese that way in about 2 minutes...just make sure you watch it closely

Fresh Cucumber Dip

Fresh Cucumber Dip
From the Kitchen of Margot

1 (8oz) cream cheese
1/2 cup mayo
1 TBSP lemon juice
2 Med. Cucumbers peeled, seeded and diced
4 green onion sliced
2 tsp fresh dill
3/4 tsp hot pepper sauce (I personally use more about 3 tsp extra)
1/4 tsp salt

Beat cream cheese, add mayo and lemon juice and beat until blended.
Stir in cucumbers, onions, dill, hot pepper sauce, and salt until well
mixed.

Cover and chill for 3 hours

Serve with crackers and veggies

Gooey and Sweet Baked Apple Treat

Gooey and Sweet Baked Apple Treat
From Sparkpeople.com/recipes

2 Cups sliced apple (peeled and cored)
1 Tbsp Cinnamon
3 tsp Brown Sugar
1/4 cup water
1 pkg Quaker Instant Oatmeal 33% less sugar (Brown Sugar Cinnamon flavor) Not Prepared


Directions

Core and slice apples and place in baking dish. Combine brown sugar and water and pour over apple slices. Toss to coat. Sprinkle with cinnamon and Instant Oatmeal. Bake, uncovered for 15 minutes at 425F. Remove from oven and stir. Return to oven for an additional 10 minutes. Serve immediately or allow to cool before serving. Makes four servings.

Number of Servings: 4


Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 90.6
Total Fat: 0.7 g
Cholesterol: 0.0 mg
Sodium: 43.8 mg
Total Carbs: 21.8 g
Dietary Fiber: 3.6 g
Protein: 1.0 g

Mexican Black Bean Soup with Lime and Cilantro

Mexican Black Bean Soup with Lime and Cilantro
From Biggest Loser Recipes

2 teaspoons olive oil
2 medium onions, chopped
4 medium garlic cloves, minced
1 small jalapeno chile, stemmed and minced (don't use the seeds)
1 tablespoon ground cumin
1 tablespoon chili powder
Salt
12-ounce bottle beer
(3) 15-ounce cans black beans*, drained and rinsed
2 tablespoons lime juice
Low fat yogurt
4 teaspoons minced fresh cilantro leaves

1. Heat oil in large saucepan. Add onions and sauté over medium heat until translucent, about 5 minutes. Stir in garlic and jalapeno and cook until garlic is golden, about 1 minute. Add a sprinkle of water if needed to keep from sticking.
2. Add cumin, chili powder, and salt to taste and cook, stirring frequently, until spices are fragrant, about 1 minute.
3. Pour beer and 1 cup water into pot. Bring mixture to a boil and simmer until alcohol aroma fades, about 3 minutes.
4. Add beans and bring mixture back to a boil.
5. Remove 2 cups of beans from pan and puree in a blender. Return to pan.
6. Stir in lime juice and salt to taste. Reheat if necessary.
7. Serve soup in bowls, swirl with yogurt, and sprinkle with cilantro.

Cool Cucumber Salad

Cool Cucumber Salad
From: SparksPeople.com Recipes

Ingredients

1 large cucumber, peeled and thinly sliced
1/2 red onion, thinly sliced
3 tablespoons olive oil
2 tablespoons cider vinegar
1 teaspoon sugar
1/2 teaspoon seasoned salt
Pepper, to taste


Directions

In a medium bowl, combine cucumber slices and onion slices; set aside. In a small bowl combine remaining ingredients. Add dressing to cucumber and onion, toss well. Cover and refrigerate for up to 2 hours.

Nutritional Info
Amount Per Serving
Calories: 106.4
Total Fat: 10.3 g
Cholesterol: 0.0 mg
Sodium: 304.1 mg
Total Carbs: 3.8 g
Dietary Fiber: 0.7 g
Protein: 0.5 g

Makes 4 servings.