Avocado and Cucumber Cooler

I actually came across this recipe while doing research on West Indies cuisines and thought it was quite interesting and different. It is a Jamaican recipe, that is no only refreshing in the tropical summer heat but just as satisfying as part of a quick, light meal. The unique combination of creamy avocado paired with the delicate flavor of cucumber is then accented with lemon for a dash of tartness and lots of fresh mint for that fresh sweetness. If you have a blender, you can make this drink within ten minutes. A great grab and go smoothie type drink or a light lunch, I would add a little bit of a protein like an ounce of almonds or walnuts along with it to round it out and complete it. I hope you enjoy.

Avocado and Cucumber Cooler

Ingredients:

1 large avocado, about 7 ounces after skin and pit removed, rough chopped

2 cups seedless cucumber, about 1 average hothouse cucumber, roughly chopped

1/2 cup mint leaves, firmly packed and additional for garnish if desired

2 lemons, juiced and additional lemon slices for garnish if desired

2 cups ice

Place all ingredients into blender and pulse to puree. This is a very thick drink so you will need to stop and stir with a spatula a few times before reaching desired consistency.

Nutrition Facts

4 - One Cup Servings

Amount Per Serving
Calories 96.1
Total Fat 7.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 4.9 g
Cholesterol 0.0 mg
Sodium 5.3 mg
Potassium 357.5 mg
Total Carbohydrate 7.8 g
Dietary Fiber 3.9 g
Sugars 0.7 g
Protein 1.4 g

Colorado Lamb Lollies

It's no secret, I say it every time I share a recipe for lamb ... I love lamb and could live on it. I am always looking for new ways to prepare it. This time I've struck gold. I have used wonderfully delicate rib chops and bathed them in a combination of mustard, herbs, garlic and lemon. This recipe is simple, uses your food processor to do the work but tastes like you've slaved for hours. You can either use your outdoor grill or indoor grill pan to cook these off. Either way, it will produce a luscious, richly flavored and tender lamb chop. I hope you enjoy.

Colorado Lamb Lollies

Ingredients:

1 Tbsp. Dijon mustard

1 Tbsp. course ground mustard

1/4 cup parsley, loosely packed

1 tsp. dried rosemary

2 Tbsp. mint leaves

3 cloves garlic, rough chopped

1 Tbsp. lemon zest

1 lemon, juiced

1 Tbsp. agave nectar

2 Tbsp. olive oil

black pepper to taste

1 3/4 lbs. to 2 lbs. lamb rib chops, roughly about 2 chops per person depending on size

Place all of the ingredients, except the lamb, into the bowl of a food processor and pulse until smooth. Apply this loose paste to both sides of each lamb chop and place on a dish, cover and refrigerate for about 2 hours to marinate and marry flavors.

Place lamb on a hot grill or grill pan and cook for about 3 to 5 minutes per side, depending on thickness of chops and how done you prefer the lamb to be. 

Nutrition Facts

4 Servings

Amount Per Serving
Calories 255.4
Total Fat 14.5 g
Saturated Fat 4.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 8.0 g
Cholesterol 68.9 mg
Sodium 180.9 mg
Potassium 341.0 mg
Total Carbohydrate 6.7 g
Dietary Fiber 0.9 g
Sugars 0.5 g
Protein 22.9 g

Almond Gems

This recipe was born of necessity. Meaning that the first recipe I tested for a sweet treat did not come out as expected. After my failed attempt, which I will get back to and adjust to correct, I came up with this very simple but absolutely delicious dessert. It is important that when you are making something with only a few ingredients that you use the best quality you can find. Make sure to use pure vanilla and pure almond extracts; it really makes a big difference. These Almond Gems taste like an old fashioned almond cookie from a Chinese restaurant, if you remember those, but I have updated it with a thick, rich drizzle of chocolate ganache on the top. Of course, that is your option because they certainly stand alone without it but it is included in the nutrition information. For me, chocolate makes everything that much better though. I hope you enjoy.

Almond Gems

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

Wet:

2 eggs

2 Tbsp. unsalted butter, melted

1 cup sour cream

1/2 tsp. vanilla extract

1 1/2 tsp. almond extract

1 cup Splenda

butter spray

Topping:

1/4 cup sliced almonds

2 squares Lindt Extra Dark Chocolate, 87% Cocoa, chopped

2 Tbsp. heavy cream

1/2 tsp. vanilla extract

1/2 tsp. to 1 tsp. Splenda (to taste)

Preheat oven to 375'

Whisk together dry ingredients in a large bowl until well combined. Blend the wet ingredients together in another bowl until well mixed. Add the wet ingredients to the dry and stir well to blend. Lightly coat a 24 cup mini muffin pan with butter spray. Divide the batter equally between all of the compartments. Top each gem with a few pieces of sliced almonds if desired. Bake for 15 to 18 minutes or until golden and an inserted toothpick comes out clean. Cool in pan and then remove to rack until completely cooled.

Prepare the chocolate ganache topping by placing the chocolate and heavy cream in a small bowl. Microwave for about 30 seconds, 10 seconds at a time and then stirring, until the chocolate has melted. Add the vanilla and Splenda and blend until smooth. It will be a bit thick. Drizzle on the tops of the gems with a fork. The chocolate will set up when cooled or after placing gems in refrigerator for about 30 minutes.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 90.3
Total Fat 7.4 g
Saturated Fat 2.9 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.5 g
Cholesterol 26.2 mg
Sodium 102.5 mg
Potassium 27.6 mg
Total Carbohydrate 5.4 g
Dietary Fiber 2.0 g
Sugars 0.3 g
Protein 2.6 g

Sweet and Sassy Stuffed Pork Chops

One of the best combinations of flavors on the tongue to me is sweet and salty. I have taken the classic combination of the seasons best sweet, ripe black mission figs and combined it with the salty tang of prosciutto for the signature ingredients in the stuffing that fills these thick cut pork chops. In order to not have to use too much fig, as they are high in carbohydrates from their natural sugars, I have added a few traditional stuffing vegetables as well. The flavors of onion, celery and garlic mingle with traditional stuffing herbs like rosemary, sage and thyme and blend well with the sweet and salty taste of fig and prosciutto. The stuffing is sublime and I think well balanced so that the flavor profile shines through without too many additional carbohydrates. I hope you enjoy.

Sweet and Sassy Stuffed Pork Chops

Ingredients:

2 large thick center cut pork chops on the bone, about 1 3/4 to 2 lbs. total weight

1 1/2 ounces prosciutto, cut into small pieces

1/2 cup celery, diced

1/4 cup onion, diced

1 clove garlic, minced

1 tsp. dried rosemary

1 tsp. fresh sage or 1/4 tsp. ground sage

1 tsp. dried thyme

1 Tbsp. parsley, chopped

1/2 ounce pine nuts, rough chopped

3 ounces fresh black mission figs, about 3 small figs, chopped

1 Tbsp. balsamic vinegar

olive oil spray

black pepper

Preheat oven to 375'

Saute the prosciutto in a large pan lightly coated with olive oil spray on medium heat until crispy and remove and reserve. Coat the saute pan with olive oil spray and saute the celery, onion and garlic until tender. Add the herbs, pine nuts, figs and prosciutto, stir to blend. Add the balsamic vinegar and toss to coat. Continue to cook for about 2 minutes or until the figs and tender and the balsamic is syrupy or absorbed into the mixture. Season with black pepper to taste. Set aside to cool.

Cut a pocket in each pork chop by making a small incision, about 1 1/2" to 2", in the center of the exposed edge of meat and running the knife inside until it is about 1/2" from the bone. Using your clean finger enlarge the pocket inside of the chop without making the opening larger. Place about half of the cooled filling into each chop. Season the pork chops with black pepper to taste and lightly coat both sides with olive oil spray. Saute the chops on medium high heat in an oven safe pan until nicely caramelized and brown on one side, flip and finish cooking the chops in the oven for about 20 to 25 minutes or until the internal temperature has reached about 155'. Let pork chops rest for 10 minutes, loosely covered with aluminum foil before slicing. Cut meat from bone by running knife as close to the bone as possible. Remove meat from bone and slice to serve.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 330.7
Total Fat 16.8 g
Saturated Fat 6.1 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 6.0 g
Cholesterol 82.5 mg
Sodium 305.7 mg
Potassium 394.2 mg
Total Carbohydrate 16.0 g
Dietary Fiber 3.3 g
Sugars 10.6 g
Protein 27.7 g

Mango-Ginger Muffins

The idea of a mango flavored muffin might sound a bit exotic to some people but they really aren't. Mangoes are readily available, inexpensive and reaching their peak in sweetness from now through next month. These little gems are simple to prepare, have a slightly dense but tender texture and a rich mango flavor that is enhanced by ginger and orange. The beautiful pale golden-orange color will delight your eyes before these wonderful morsels reach your mouth. I hope you enjoy.

Mango-Ginger Muffins

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

Wet:

1 cup sliced mango
2 tsp. fresh ginger root, grated

1 Tbsp. orange zest, grated
2 eggs

1/2 cup sour cream

2 Tbsp. unsalted butter, melted

1 tsp. vanilla extract

3/4 cup Splenda

1 Tbsp. molasses


2 Tbsp. pistachio nuts, chopped (optional)

Butter spray

Preheat oven to 375'

Whisk together the dry ingredients in a large bowl until well combined. Puree the mango, ginger root and orange zest in a blender until smooth. Pour into another bowl and add the rest of the wet ingredients. Blend well. Add the wet ingredients to the dry and stir well to incorporate all of the ingredients. Lightly coat a 24 count mini muffin pan with butter spray and place about one heaping tablespoon of the muffin batter into each compartment. Top with a few chopped pistachio nuts if desired. Bake for 15 to 17 minutes and are golden brown or until an inserted toothpick comes out clean. Cool the muffins in the pan for about 10 minutes, remove and then finish cooling on a rack.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 76.1
Total Fat 5.3 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.9 g
Cholesterol 22.4 mg
Sodium 99.5 mg
Potassium 42.8 mg
Total Carbohydrate 6.5 g
Dietary Fiber 2.0 g
Sugars 1.7 g
Protein 2.3 g

Meatloaf with Wild Chanterelle and Cognac Cream Sauce

This recipe was a favorite of my clients when I was a personal chef years ago and of course the original recipe was redesigned to be low-carb. This recipe is large enough to serve at a dinner party as well or you can just enjoy great leftovers the next day. I took simple meatloaf, something so familiar to everyone, and turned it into a gourmet style meatloaf that is moist and full of flavor. I paired it with wild chanterelle mushrooms and cognac in a creamy sauce. Chanterelle mushrooms can be purchased dried and be reconstituted right in the sauce. Fresh chanterelles are only available for a short time each year and are quite expensive but a small package of the dried will go a long way for your sauce. I hope you enjoy.

Meatloaf with Wild Chanterelle and Cognac Cream Sauce

Ingredients:

Meatloaf:

2 Tbsp. shallots, minced

3 cloves garlic, minced

1 tsp. thyme

1 Tbsp. olive oil

1 lb. lean ground beef

1 lb. lean ground veal

1 Tbsp. Dijon mustard

1 egg

2 Tbsp. heavy cream

black pepper

Sauce:

4 Tbsp. shallots, minced

1 tsp. thyme

2 cups low sodium beef stock

1/2 cup water

1/2 cup dried chanterelle mushrooms, about 14 grams or 1/2 ounce package, rinsed to remove any grit and rough chopped

1/4 cup cognac

2 Tbsp. heavy cream

1 tsp. unsalted butter

black pepper

fresh parsley to taste, chopped

Preheat oven to 350'

Preheat a small saute pan and add about half the olive oil. Saute the shallots, garlic and thyme on medium heat until caramelized, seasoning to taste with black pepper. Set aside to cool. While the shallots are cooling place the rest of the ingredients into a large bowl. Add the cooled shallots and using a fork, blend the ingredients together well. The fork will keep the mixture light and not pack it down so it stays moist and tender when cooking. Fill loaf pan or two mini loaf pans with meat mixture and gently smooth the top. Place on a sheet pan that has been lined with aluminum foil. Bake for between 30 and 35 minutes for the mini loaf pans and about 45 minutes or so for the larger loaf pan. The internal temperature should be about 155' when you remove it from the oven and let it rest. As it rests it will continue to cook a bit and it will reach 160'. There may be lots of juices released from the mixture in the pan so remove meatloaf carefully.

Wild Chanterelle and Cognac Cream Sauce

To prepare the sauce, using the same saute pan on medium heat, add the remaining olive oil and saute the shallots and thyme until tender. Add the beef stock, water and chanterelle mushrooms. Bring to a simmer, lower the heat to medium low and reduce the liquids by about half. The mushrooms will reconstitute as the liquids reduce and they will release their flavor. Remove pan from the heat and add the cognac and heavy cream. Return to heat, season with black pepper and simmer for another 3 to 5 minutes. Whisk in the butter to finish the sauce. The sauce will thicken slightly. Finish with fresh chopped parsley. Serve with meatloaf.

Nutrition Facts

8 Servings of 3 Ounces Meatloaf and 2 Tablespoons of Sauce

Amount Per Serving
Calories 254.3
Total Fat 15.8 g
Saturated Fat 6.5 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 6.6 g
Cholesterol 106.0 mg
Sodium 268.8 mg
Potassium 378.8 mg
Total Carbohydrate 3.1 g
Dietary Fiber 0.3 g
Sugars 0.0 g
Protein 19.1 g

Mediterranean Snapper with Lemons, Olives and Capers

This dish is one of my favorites. I am a big seafood lover and living in Florida the red snapper is fresh, readily available and always very delicious. Rather than using glutenous all purpose flour, I have used a bit of almond flour to coat the fish skin and added lemon three different ways. Bringing lemon zest, segments and juice together with the other simple flavors of the Mediterranean makes this fish sing out summer freshness. The bright taste of lemon is complimented by the slightly salty, piquant flavors of the olives and capers making this an absolutely wonderful and fragrant dish. I hope you enjoy.

Mediterranean Snapper with Lemons, Olives and Capers

Ingredients:

1/4 cup almond flour

1 lb. fresh red snapper fillet

2 Tbsp. olive oil

8 pieces oil cured olives, pitted and rough chopped (substitute kalamata olives if preferred)

1 Tbsp. capers, rinsed and drained

1 cup white wine

2 Tbsp. lemon zest, grated (about 2 lemons)

2 lemons cut into supremes (see note below) 

1/2 cup lemon juice (about 3 lemons)

1/2 cup flat leaf parsley, rough chopped

black pepper

Check the snapper fillet for any missed pin bones by gently running your fingers across the flesh. Remove any found with clean kitchen needle nose pliers or tweezers. Turn fillet over and make sure it has been well scaled also and remove any still left. Rinse fish under cool running water briefly and pat dry with clean paper towels. Using a sharp knife make several slits on the diagonal on the skin side just piercing the skin but do not cut through the fish. Slitting the skin this way will prevent the fish from curling when it is cooked. Pour the almond flour into a small container and season well with black pepper. Mix with a fork to distribute the pepper. With the snapper on a clean surface sprinkle the almond flour across the skin side and gently pat. Turn snapper and repeat on fleshy side.

Preheat a large saute pan on medium high heat to high heat and add the olive oil. Transfer the snapper and place in the pan with the skin side down. Cook until the skin side is golden brown, about 4 to 6 minutes. Using a large flexible spatula carefully turn the fish onto the fleshy side. If the fish is sticking then it is not ready to turn and do not force it or it will fall apart. The fish will let you know when it is ready to be turned. Add the lemon zest, supremes, juice, wine, olives and capers. Cook fish on the flesh side for another 4 to 5 minutes. Remove fish to platter to rest and reduce the liquids in the pan by about two thirds, about 5 to 8 minutes. The sauce will thicken slightly. Pour over the snapper and garnish with fresh parsley to serve.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 291.1
Total Fat 14.4 g
Saturated Fat 1.5 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.3 g
Cholesterol 40.0 mg
Sodium 283.6 mg
Potassium 600.2 mg
Total Carbohydrate 11.2 g
Dietary Fiber 3.7 g
Sugars 1.8 g
Protein 24.6 g

Note ~ To supreme citrus fruits begin by cutting off both ends so that the flesh of the fruit is exposed. Remove the peel, including all of the white pith, which is bitter tasting. Working over a small bowl to catch the juices take a small paring knife and make a cut as close to the membranes on each side of the fleshy segment and remove the segment, leaving the membrane. Repeat until all of the fleshy segments have been removed and you are left with just the membrane. Squeeze the membrane to extract any remaining juice from the fruit and discard membrane. If you are also zesting the fruit do this first before removing the white pith and then continue from there as directed.

Lavender-Rosemary Muffins

This recipe evolved from a brainstorming session when my daughter was visiting. She had brought me the most exquisite gift, hand crafted herbs that she had dried and packaged for me. The herbs were fragrant and lovely and it was such a meaningful gift. I explained that I had been working on new and different flavor profiles for baked goods and that I had an idea to use dried lavender. I reminded her of a bread that I used to bake, a lavender-honey bread, back in the old days that was absolutely delicious and liked that idea. I knew that using honey was out of the question though but wanted to build around it. After some great back and forth with ideas my daughter suggested using the lavender with some of the rosemary she had brought. The idea sounded fabulous and into the kitchen I went. After working out just the right balance between the two herbs and a few other ingredients to add an even greater depth of flavor I came up with a recipe that she absolutely loved. The muffins have a subtle, delicate flavor from the combination of lavender and rosemary but you know they are there and are woven together by a dash of lemon zest. We sent some out for a quick taste test by her peers and there was an overwhelming positive response that I had to share this with you all now. You can find dried lavender in specialty or health food stores but make sure you do not substitute lavender oil. I hope you enjoy. 

Lavender-Rosemary Muffins

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 tsp. whole lavender buds

2 tsp. lemon zest, grated

1 Tbsp. lavender and 1 tsp. rosemary, pulsed in spice grinder until fine powder

Wet:

3 eggs

1 cup sour cream

1 1/2 tsp. vanilla extract

2 Tbsp. light agave nectar

3/4 cup Splenda

4 Tbsp. unsalted butter, melted

about 1 ounce sliced almonds, optional

butter spray or vegetable spray

Preheat oven to 375'

Whisk the dry ingredients together in a large bowl until they are well combined. Blend the wet ingredients together in another bowl until thoroughly mixed. Add the wet ingredients to the dry and mix well until completely combined. Place about a tablespoon or so into each compartment of a mini muffin pan that has been lightly coated with butter spray. If desired garnish the top of each with a few pieces of sliced almonds. Bake for 16 to 18 minutes or until golden and an inserted toothpick comes out clean. Cool muffins in the pan on a rack for about 10 minutes and then carefully remove to a cooling rack to finish.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 92.9
Total Fat 7.2 g
Saturated Fat 3.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.4 g
Cholesterol 36.0 mg
Sodium 104.3 mg
Potassium 23.1 mg
Total Carbohydrate 6.1 g
Dietary Fiber 1.9 g
Sugars 0.2 g
Protein 2.6 g

Tequila-Lime Chicken

Tequila-Lime Chicken launches the aroma of margaritas in the blender while it is grilling so I suggest you slide a Jimmy Buffet CD in the player and get in the island mood while you are cooking. The strong sweet scent of lime and the distinct aroma of tequila are simply amazing. Don't be fooled by the inclusion of tequila because this is a very easy and very family friendly recipe. I assure you that the alcohol will evaporate when the chicken is cooking but leave the classic flavor combination. If you can tolerate salt you can use a finishing salt, a nice course sea salt, when serving it to complete your margarita. If you are like me and you cannot, have no fears, the dish is absolutely delicious just the way it is. This recipe is for the marinade and grilling instructions and tomorrow I will add the recipe for the sauce you see on the plate accompanying the chicken. That is my Toasted Chile de Arbol and Pumpkin Seed Sauce. It is based on a hot sauce recipe created by Chef Rick Bayless using some of the same ingredients but takes a different turn than his hot sauce. The Tequila-Lime Chicken is a stand alone dish but my sauce adds another layer of flavor that compliments it with a delicious, tasty heat. I hope you enjoy.

Tequila-Lime Chicken

Ingredients:

4 - 4 ounce boneless skinless chicken breasts, trimmed of all visible fat

4 ounces tequila, white or gold, your favorite or whatever you have in the house

2 Tbsp. lime zest, about 2 limes, grated

1/2 cup fresh lime juice, about 4 limes

1/4 cup cilantro, leaves and stems, rough chopped

1/4 cup onion, rough chopped

3 cloves garlic, smashed

1 Tbsp. Mexican oregano, or plain oregano if none available

1 Tbsp. ground cumin

Clean and prep chicken by removing all visible fat and set aside. Add the rest of the ingredients in a large zipper top bag, which has been placed in a shallow baking dish or other vessel to capture any leaks if they occur. Zip top securely and gently shake to mix ingredients. Open bag and place chicken inside, zip securely again and shake to make sure all of the chicken is coated with the marinade. Rest the bag in the baking dish and put on the lowest shelf in the refrigerator to marinate for two hours. Two hours is really about all the time you need to impart the strong tequila and lime flavors into the chicken before the acidity begins to change the texture of the chicken.

Preheat and cast iron grill pan on high and lightly coat with vegetable spray if needed. Remove the chicken from the zipper bag and discard the remaining marinade. Brush any solids off of the chicken that may have stuck. Depending on the size of your grill pan, cook two pieces of chicken at a time so you do not crowd the pan and allow for a good sear. Cook the chicken breasts for about 6 to 8 minutes on each side, depending on the thickness of the chicken, turning with tongs. If you want the look of the cross-hatch grill marks, turn the chicken breast about 90 degrees midway through the cooking time for each side. This will give that lovely effect but is not necessary. If desired, sprinkle each chicken breast with course sea salt, like a Fleur De Sel, and an extra wedge of lime when serving.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 189.3
Total Fat 1.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Cholesterol 65.0 mg
Sodium 254.2 mg
Potassium 116.7 mg
Total Carbohydrate 6.1 g
Dietary Fiber 1.3 g
Sugars 0.8 g
Protein 23.8 g

Rich Double Chocolate Almond Cake

If you are a chocolate lover, and who isn't really, then you are going to absolutely love the deep, dark, rich goodness of this cake. Not only have I used unsweetened cocoa powder but I have enhanced the chocolate goodness of this cake with just a touch of real dark chocolate. I prefer to use Lindt Extra Dark with 85% Cocoa because it delivers a big punch of chocolate with little sugar and adds all the health benefits of dark chocolate. To give this a more complex flavor I have used a little coffee and vanilla extract as well. The classic combination of chocolate with the added depth of coffee and the taste of almond is spectacular. I prepared this as a loaf cake but you can use whatever shape cake pan you prefer as long as you remember to adjust your baking time accordingly. I hope you enjoy.

Rich Double Chocolate Almond Cake

Ingredients:

Dry:

1 cup almond flour

2.3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1/2 cup unsweetened cocoa powder

Wet:

3 eggs

1 cup sour cream

4 Tbsp. unsalted butter, melted

1 tsp. vanilla extract

2 tsp. almond extract

1 cup Splenda

4 squares (40 grams) Lindt Extra Dark chocolate with 85% Cocoa, or equivalent

1/4 cup coffee

1 ounce unsalted almonds, chopped

butter spray

Preheat oven to 375'

Whisk together dry ingredients in a large bowl until well combined. Break up the squares of chocolate and place in a small bowl. Microwave at 10 second intervals, stirring, until chocolate has melted, about 20 to 30 seconds and cool slightly. Blend wet ingredients in another bowl. Add the chocolate and stir thoroughly until all the ingredients are well mixed. Pour the wet ingredients into the dry and stir well, the batter will be thick.

Lightly coat a 9" by 5" loaf pan with butter spray. Spoon the batter in and smooth the top with a spatula or knife. Sprinkle the chopped almonds evenly across the top and bake for 40 to 45 minutes or until an inserted toothpick comes out clean. Cool cake in pan on a rack for at least 15 minutes or until cake pan is cool to the touch and then carefully turn out onto rack to finish cooling.

Nutrition Facts

12 - 3/4" Thick Servings

Amount Per Serving
Calories 212.8
Total Fat 17.5 g
Saturated Fat 7.1 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.5 g
Cholesterol 71.9 mg
Sodium 210.4 mg
Potassium 64.3 mg
Total Carbohydrate 13.2 g
Dietary Fiber 5.5 g
Sugars 0.9 g
Protein 6.5 g

Carne Asada de Espana

Carne asada, Spanish for roasted beef, we've probably all had it before but I have added my very special twist to it. Rather than a typical but delicious carne asada with the flavors of Mexico I have used some of the amazing flavors of Spain adding the de Espana to the name. This is my very non traditional pot roast and it is absolutely mouth watering and falling apart fork tender. The taste of red wine, dry sherry, paprika and garlic that are part of the thick sauce with a deep, rich flavor are finished off and topped with the crunch of toasted almonds and pimento stuffed green olives. This is really a very simple recipe but you need time to let it simmer for hours to become the perfectly tender beef it was meant to be. This makes a great Sunday dinner and keep the recipe handy for those long, cold fall and winter months ahead. I hope you enjoy.

Carne Asada de Espana

Ingredients:

1 3/4 to 2 lbs. chuck roast, trim visible fat

1 Tbsp. olive oil

1/2 cup onions, diced

1/2 cup green bell pepper, diced

1 cup celery, diced

3 cloves garlic, minced

1 - 14.5 ounce can no salt added diced tomatoes (about 1 3/4 cup)

1 cup red wine

1/4 cup sherry vinegar

1 cup low sodium beef stock

1 1/2 tsp. paprika

pinch ground cloves

1 tsp. dried basil

1/2 tsp. dried thyme

1 large bay leaf

1/2 cup dry sherry

1/2 ounce unsalted almonds, roasted in a dry pan for 2 minutes and chopped, about 12 almonds

12 small pimento stuffed Spanish green olives, chopped

Heat a large dutch oven on medium high and add the olive oil. Brown the chuck roast on all sides until nicely caramelized. Remove to plate and set aside. If there is any excess fat remove leaving about 1 tablespoon. Saute the onions, green pepper, celery and garlic until they begin to become tender and golden. Add the tomatoes, red wine, sherry vinegar, beef stock, herbs and spices. Stir to combine and place beef back into pot. Bring to a simmer and reduce heat, partially cover and simmer for about 4 hours. Turn the beef every half hour for even cooking and spoon some of the sauce mixture on the top to keep it moist. The beef will literally become fork tender. You know it is done when you stick a large fork into it and it slides out without any resistance. Add the dry sherry and simmer for about 5 minutes to evaporate the alcohol. Rest the beef before serving and top with the garnish of chopped almonds and green olives if desired.

Nutrition Facts
6 - 3 Ounce Servings Beef and Sauce
Amount Per Serving
Calories 250.1
Total Fat 9.8 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 5.4 g
Cholesterol 55.3 mg
Sodium 296.8 mg
Potassium 529.4 mg
Total Carbohydrate 10.8 g
Dietary Fiber 2.6 g
Sugars 3.1 g
Protein 18.7 g

Scallops in Tomato Sauce with Shirataki Spaghetti Noodles

A very quick and easy dinner to get on the table for a hectic weeknight, the whole family will enjoy this light meal anytime. A fast but flavorful light but well seasoned tomato sauce, sweet sea scallops and shirataki spaghetti noodles make this a complete meal that is low in carbohydrate and calories. From saute pan to the dinner table in about 30 minutes with ease. I hope you enjoy.

Scallops in Tomato Sauce with Shirataki Spaghetti Noodles

Ingredients:

1 Tbsp. olive oil

1/4 tsp. crushed red pepper flakes (or to taste)

1 Tbsp. shallots, chopped

1 tsp. garlic, minced

1/2 cup white wine

1 - 14.5 ounce can no salt added diced tomatoes

1/2 tsp. dried oregano

1/4 tsp. dried marjoram

1/4 tsp. dried thyme

1 lb. sea scallops, cleaned

2 - 8 ounce packages Tofu Shirataki Spaghetti Noodles, rinsed in cool water

black pepper

Heat a large saute pan on medium high and add the olive oil. When hot add the crushed red pepper flakes and chopped shallots. Saute for about 2 minutes, stirring. Add garlic and cook another minute, stirring. Carefully add the wine and scrape up the browned bits from the bottom of the pan. Add the tomatoes and herbs and season with black pepper to taste. Reduce heat to low and simmer for about 15 to 20 minutes, covered. Add the scallops and Shirataki noodles and cook for about 2 to 3 minutes.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 195.6
Total Fat 4.8 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.5 g
Cholesterol 37.4 mg
Sodium 243.2 mg
Potassium 406.4 mg
Total Carbohydrate 12.1 g
Dietary Fiber 3.9 g
Sugars 3.5 g
Protein 21.1 g

Anise and Orange Cake

This is such a special cake. It is light, moist and tender with the full flavors of anise and orange. Anise, if you don't know, is a mildly licorice flavor and when it is balanced with the brightness of orange you have a winning combination. This cake is not overly sweet and is perfect as dessert after a nice meal or with morning coffee for a treat. Absolutely a cake that the entire family will love and something that you can proudly bring to a bake sale that anyone will appreciate. I hope you enjoy.

Anise and Orange Cake

Ingredients:

Dry:

1 cup almond flour

2/3 coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 Tbsp. orange zest, grated

Wet:

3 eggs

1 cup sour cream

4 Tbsp. unsalted butter, melted

2 tsp. anise extract

1/2 tsp. vanilla extract

1/2 tsp. orange extract

3/4 cup Splenda

butter spray or vegetable spray

Preheat oven to 375'

Whisk dry ingredients together in a large bowl until thoroughly combined. Blend the wet ingredients together in another bowl. Stir the wet ingredients into the dry and combine well. Batter will be a little stiff. Coat a 10" tube pan with butter spray and spoon batter into pan. Using a spatula gently level and smooth the top of the cake. Bake for 30 to 35 minutes or until a toothpick comes out clean and the cake has a little bounce. Cool cake in pan for about 10 minutes. Cover top of tube pan with a cooling rack and carefully flip over. The cake should easily slide out onto rack. Let cake cool completely before applying optional Anise Glaze. (recipe below.)

Nutrition Facts

12 Servings

Amount Per Serving

Calories 175.0
Total Fat 14.4 g
Saturated Fat 6.1 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.7 g
Cholesterol 71.9 mg
Sodium 208.6 mg
Potassium 45.4 mg
Total Carbohydrate 9.6 g
Dietary Fiber 3.7 g
Sugars 0.4 g
Protein 5.1 g

Anise Glaze

Ingredients:

1/2 cup Splenda

2 Tbsp. heavy cream

1 tsp. anise extract

1/2 tsp. orange extract

Blend well and drizzle over completely cooled cake. Glaze will set up at room temperature but will set faster if refrigerated for about 30 minutes. The glaze adds minimal calories, fat and carbohydrates to the cake and nutrition information is as follows.

Nutrition Facts

12 Servings

Amount Per Serving
Calories 8.6
Total Fat 0.9 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.3 g
Cholesterol 3.4 mg
Sodium 1.0 mg
Potassium 1.9 mg
Total Carbohydrate 1.3 g
Dietary Fiber 0.0 g
Sugars 0.0 g
Protein 0.1 g

Red Wine Marinated Chicken and Bacon Skewers

This recipe is based on and takes many flavors from a classic French peasant dish known as Coq au Vin. Simply put, chicken cooked in wine. The dish is absolutely wonderful and starts with crisping up thick pieces of bacon, known as lardons in French, and then proceeding to cook the dish in the bacon fat. The chicken simmers for a few hours in red wine with mushrooms and pearl onions. A marvelous dish and my inspiration for this one. I have used many of the flavors in my marinade for the chicken and then threaded the chicken with bacon on skewers to grill. As a serving suggestion I have it shown atop a light salad of baby field greens, slices and mushrooms and garnished with additional bacon bits. The chicken is so moist and delicious you may not even want to dress the salad but rather enjoy it as it is but if you do prefer to dress it a simple vinaigrette or my Creamy Roasted Onion and Garlic Dressing would be a delicious compliment to this dish. I hope you enjoy.

Red Wine Marinated Chicken and Bacon Skewers

Ingredients:

Marinade:

3 large garlic cloves, smashed

3 medium bay leaves

4 to 5 sprigs fresh thyme

1 cup red wine

1/4 cup red wine vinegar

1/4 cup parsley, loosely packed

1/4 cup onion, diced

black pepper

1 lb. boneless skinless chicken breast, trimmed of visible fat and cut into 1" to 1 1/2" cubes

4 slices bacon, cut in half

Place all of the marinade ingredients into a zip top bag, which has been set in another dish in case of leakage. Add the chicken to the marinade, season with black pepper and secure bag to close. Gently shake to coat the chicken with the marinade. Refrigerate overnight for best flavor.

Soak about 8 small wooden skewers in water for 30 minutes. Remove the chicken from the marinade and discard the liquid. Pat the chicken dry with paper towels. Preheat a cast iron grill pan on high heat until screaming hot. While the grill pan is heating prepare the skewers. Poke the end of the skewer through a piece of bacon, about 1/2" or so from the end. Slide it down the skewer so you can add a cube of chicken. Fold the bacon back over the chicken and poke with skewer again to hold in place. Each skewer should hold about 2 or 3 pieces of chicken, depending on how it was cubed, and you should end with the last flap of bacon over the chicken. Place a few completed skewers at a time into the hot grill pan and cook for about 3 minutes for each side for a total of about 10 to 12 minutes of cooking. Remove and repeat with more skewers until they are all cooked.

Nutrition Facts
4 Servings
Amount Per Serving
Calories 189.3
Total Fat 4.2 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.5 g
Cholesterol 70.4 mg
Sodium 357.0 mg
Potassium 147.2 mg
Total Carbohydrate 3.3 g
Dietary Fiber 0.5 g
Sugars 0.1 g
Protein 25.5 g

Creamy Roasted Onion and Garlic Dressing

I had developed this dressing for my own tastes but thought I would share it with you all. It is so full of delicious layers of flavor and is wonderful as both a salad dressing or dipping sauce. This is so simple to prepare with just one easy step to do before throwing it all together in the food processor. I roast the onion and garlic to bring out the caramelized and full, sweet flavors, which adds so much depth to the dressing. It is then complimented with Dijon mustard and brown mustard seeds for a bold taste and a bit of a zing and a touch of agave nectar balances everything perfectly. I hope you enjoy.

Creamy Roasted Onion and Garlic Dressing

Ingredients:

1 large onion, about 12 ounces, preferably vidalia or other sweet onion

1 large head garlic, split in half

1 Tbsp. olive oil

3/4 cup sour cream

3/4 cup mayonnaise

1 Tbsp. white wine vinegar

1 Tbsp. Dijon mustard

1 Tbsp. brown mustard seeds

1 tsp. fresh thyme

4 Tbsp. fresh chives, chopped

1 Tbsp. agave nectar

black pepper

Preheat oven to 400'

Peel the onion leaving the root end in tact to hold it together. Quarter the onion without going all the way through and spread open. Place the onion and garlic on two separate sheets of aluminum foil large enough to fold closed. Drizzle each with a little olive oil and season with black pepper. Fold each foil package closed by gathering the corners and place into an oven safe dish. Roast for about 30 to 45 minutes or until the onion is tender and the garlic is nicely caramelized. Remove from foil and cool to room temperature.

Add the rest of the ingredients into the bowl of a food processor. Chop the onion roughly and add. Squeeze the roasted garlic out of each section and add. Season with black pepper to taste. Pulse until the mixture is smooth and all of the ingredients have been well incorporated. Chill for about 2 hours to marry flavors. The dressing will thicken as it chills.

Nutrition Facts

24 - 2 Tablespoon Servings (about 3 cups total)
Amount Per Serving
Calories 84.0
Total Fat 7.2 g
Saturated Fat 1.5 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 3.9 g
Cholesterol 5.7 mg
Sodium 67.1 mg
Potassium 44.7 mg
Total Carbohydrate 3.0 g
Dietary Fiber 0.4 g
Sugars 0.1 g
Protein 0.7 g

Note ~ If desired a reduced fat version can be made by substituting low fat sour cream, mayonnaise and using olive oil spray.

Summer Vegetable Borscht

Borscht is a soup, sometimes cold and sometimes hot, from Russia and is prepared with beets. It can be made several different ways and sometimes will include beef in the stock. I have chosen to serve it cold and keep it as light and clean tasting as possible and to not use beef. I wanted this to be cool and refreshing to enjoy during the hottest part of a summer day. And it is. I have based this recipe on a simple, classic Russian recipe but have made a few simple adjustments and added my own style to it with lots of vegetables. If you don't care for the vegetables I have chosen or they are not available you can substitute your favorites like zucchini, yellow squash or celery. I hope you enjoy.

Summer Vegetable Borscht

Ingredients:

12 cups water

5 cups beets, cleaned, peeled and diced into bite size cubes (about 12 - 2" diameter beets)

1/4 cup onion, diced

2 Tbsp. orange zest. grated

1 lemon, juiced

2 cups beet greens, leaves only, chopped

1 1/2 cup fennel, diced into bite size pieces

1 1/2 cup cucumber, diced into bite size pieces

1/4 cup dill, chopped

sour cream, optional

Pour the water, beets and onion into a large pot and bring to a simmer on high heat. Reduce heat to low so it simmers, cover almost completely and simmer for about 45 minutes. Add the orange zest, lemon juice, beet greens and fennel, cover again and continue to simmer for about 20 minutes. Add the cucumber and dill at the last minute. Cool soup down and refrigerate until thoroughly chilled. Serve cold with a dollop of sour cream if desired.

Nutrition Facts

12 - 1 Cup Servings

Amount Per Serving
Calories 34.1
Total Fat 0.2 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 69.4 mg
Potassium 309.7 mg
Total Carbohydrate 7.7 g
Dietary Fiber 2.4 g
Sugars 4.0 g
Protein 1.4 g

Note ~ If you have beet greens left over don't throw them away. Either simmer them or saute them in a tablespoon of olive oil and serve them with dinner.

Orange Sunburst Mini Muffins

Well, this might just become a tradition with me to post a sweet treat on a Monday and start the week with a smile. These mini muffins are absolutely delicious with a bright and sunny sweetness and citrus flavor as the name implies. They are not overly sweet so they make a perfect breakfast muffin and are great with morning coffee but they are sweet enough to satisfy you as a dessert or snack. Of course, they are simple to prepare and are very low in carbohydrates being both gluten and sugar free. I hope you enjoy.

Orange Sunburst Mini Muffins

Ingredients:

Dry:

3/4 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 Tbsp. lemon zest, grated

Wet:

2 eggs

2 Tbsp. unsalted butter, melted

1 cup sour cream

1 tsp. vanilla extract

2 tsp. orange extract

1 cup Splenda

vegetable spray

1/4 cup walnuts, chopped (optional)

Preheat oven to 375'

Whisk together the dry ingredients in a large bowl. Whisk the wet ingredients in another bowl until thoroughly combined. Mix the wet into the dry and stir to blend. Lightly coat a 24 compartment mini muffin pan with vegetable spray and divide the batter evenly into each compartment. Sprinkle a few pieces of the chopped walnuts on top to garnish if desired. Bake for 14 to 16 minutes, until an inserted toothpick comes out clean.

Place muffin pan on cooling rack and cool completely before removing from pan.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 69.4
Total Fat 5.5 g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.0 g
Cholesterol 24.5 mg
Sodium 101.6 mg
Potassium 19.9 mg
Total Carbohydrate 4.8 g
Dietary Fiber 1.7 g
Sugars 0.2 g
Protein 2.0 g

Buffalo Chicken Tenders Salad

Buffalo chicken wings are an American favorite and originated in a small bar in Buffalo, New York years ago. Prepared as a quick dish to serve a few last customers this dish went on to become one of the most enjoyed and favorite foods of America. The original recipe deep fries chicken wings and then coats them in a simple hot sauce and butter mixture. I have taken it to a new level by using chicken breast chunks, marinating them in my flavorful hot sauce blends and grilling them off for maximum taste. My marinade it simple to make but brings new levels of taste of this Buffalo Chicken Tenders. Serving these grilled Buffalo Chicken Tenders over a salad of your choice that includes lots of crunchy celery with my Creamy Blue Cheese and Tarragon Dressing will make you an instant fan of this version. I hope you enjoy.

Buffalo Chicken Tenders Salad

Ingredients:

2 Tbsp. cider vinegar

1 Tbsp. canola oil

2 Tbsp. Tabasco sauce (or favorite hot sauce to taste)

1 tsp. dried thyme

1/2 tsp. crumbled bay leaf

1/2 tsp. onion powder

1/2 tsp. garlic powder

1 tsp. celery seed

1 lb. boneless skinless chicken breast, cut into 1 1/2" cubes

Place all ingredients into a zip top bag or large bowl and blend. Add the chicken and make sure each piece is covered with marinade. Refrigerate for at least 2 hours but you can leave it overnight. The longer it marinates the spicier it will become. A 2 hour marinade gives you a nice warmth that is not overly hot and is very family and kid friendly.

Remove chicken from marinade, discarding marinade, and pat dry. Place a large cast iron grill pan or other heavy saute pan on high heat to preheat. Cook the chicken, a few pieces at a time so you don't crowd the pan, about 2 to 3 minutes per side or until chicken is no longer pink inside and the juices run clear. The time really depends on how large your chicken pieces were cut. Let rest and serve over your choice of salad greens that includes crunchy slices of celery and chunky vegetables.

Nutrition Facts

4 - 3 Ounce Servings of Buffalo Chicken Tenders

Amount Per Serving

Calories 153.0
Total Fat 4.9 g
Saturated Fat 0.7 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.1 g
Cholesterol 74.9 mg
Sodium 95.7 mg
Potassium 24.4 mg
Total Carbohydrate 0.9 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 26.9 g

Creamy Blue Cheese and Tarragon Dressing

A classic dressing for an iceberg lettuce wedge or as a dipping sauce for buffalo hot wings this creamy dressing does not miss a beat. The added fresh tarragon gives this a lift in flavor that is distinctive but yet subtle and compliments anything you serve it with. I have written this recipe in the full fat version but if you have issues with full fat products then feel free to substitute reduced fat, never fat free, products in their place. A reduced fat product does have added carbohydrates so please read the nutrition labels before you use them. For me, if used in the portion controlled amounts, along with a reasonable meal plan for the day, there is nothing wrong with the amount of total fat in this dressing. But, since each of us is different and approaches in our diabetes control varies you can make the decision that best fits your plan. Serve this Creamy Blue Cheese and Tarragon Dressing with my Buffalo Chicken Tenders Salad as a wonderful light dinner or great lunch. I hope you enjoy.

Creamy Blue Cheese and Tarragon Dressing

Ingredients:

3/4 cup sour cream

3/4 cup mayonnaise

1 tsp. white wine vinegar

1/4 tsp. white pepper

1/4 cup tarragon leaves, lightly packed

4 ounces blue cheese, crumbled

Place all ingredients, except the blue cheese, into the bowl of a food processor and pulse until smooth and tarragon has been incorporated. Add the blue cheese and pulse a few times to mix in but still have some texture. If you prefer a completely smooth and creamy style dressing continue to pulse until desired texture is reached.

Nutrition Facts

16 - 2 Tablespoon Servings

Amount Per Serving

Calories 125.0
Total Fat 11.8 g
Saturated Fat 3.5 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.7 g
Cholesterol 13.8 mg
Sodium 176.2 mg
Potassium 51.8 mg
Total Carbohydrate 1.0 g
Dietary Fiber 0.1 g
Sugars 0.0 g
Protein 2.1 g

Raspberry Shortcake Gems

One of the ultimate summer desserts that uses the freshest and finest of the season, Raspberry Shortcake Gems will more than satisfy your desire for something sweet without going too overboard. Though this recipe is made with raspberries, if they are not available you can feel free to substitute strawberries, blackberries or even blueberries. The choice is yours as long as you find the freshest fruit available. As a garnish for these little gems I have added a raspberry sauce called coulis (cool-ee), which is nothing more than a fancy French name for the lightly sweetened, cooked and pureed fruit. It is the perfect compliment to this delicious gem of a dessert. I hope you enjoy.

Raspberry Shortcake Gems

Ingredients:

Shortcake:

3/4 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/4 tsp. salt

1/2 cup Splenda

3/4 cup + 1 Tbsp. heavy cream

4 Tbsp. unsalted butter, cold and cut into small pieces

butter spray or vegetable spray

Raspberry Coulis:

1 cup raspberries

1 Tbsp. Splenda

1/3 cup water

Whipped Cream:

1/2 cup heavy whipping cream

1 Tbsp. Splenda

Garnish:

24 raspberries

Preheat oven to 375'

Blend the almond and coconut flours with the baking powder, salt and Splenda with a whisk until thoroughly combined. Stir in the cream. Cut the butter in with a fork or your fingers until it is evenly distributed in the mixture. You will still see small bits of the butter but not large chunks. Make sure the butter is very cold to start. Divide evenly into a 24 count mini muffin pan, about 1 teaspoon of mixture in each, that has been liberally coated with butter spray. Bake for 20 to 22 minutes until golden brown and an inserted toothpick comes out clean. Cool in pan for about 15 minutes and then carefully remove to rack to finish cooling. These are delicate cakes and need to be handled carefully.

To prepare the coulis mix the raspberries, Splenda and water in a small sauce pan. Bring to a simmer, reduce heat and cook for about 5 to 8 minutes.  Carefully pour into a blender with the small plastic insert removed and the hole covered with a clean towel and pulse until mixture is pureed. To remove seeds strain mixture through a fine sieve into a small container and chill.

To prepare the whipped cream beat the heavy cream with the Splenda until soft peaks form. This can be done by hand or with an electric mixer. Your mixer and bowl must be very clean and you can chill your beaters and bowl to make whipping easier. Refrigerate whipped cream until ready for use. If desired a whipped cream substitute may be used.

To assemble Raspberry Shortcake Gems carefully slice a shortcake in half and place about 1/2 teaspoon of whipped cream on the bottom half. Cover with the lid and dab with an additional 1/2 teaspoon of whipped cream. Garnish top with a whole raspberry and drizzle with raspberry coulis.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 90.3
Total Fat 7.9 g
Saturated Fat 4.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.7 g
Cholesterol 19.6 mg
Sodium 69.1 mg
Potassium 19.3 mg
Total Carbohydrate 4.9 g
Dietary Fiber 2.2 g
Sugars 0.1 g
Protein 1.5 g