Sunday, September 26, 2010

Project Food Blog #2: Mafe (West African Peanut Stew)

I'm so excited to tell you all that I made it to the next round of Project Food Blog! For this round, I had to select a classic dish from another culture---one that I wasn't familiar with. I was so excited to compete in this round because I love cuisines from other cultures.

I had to brainstorm to come up with a type of cuisine I had little experience with. Of course, all European-style cuisines were out of the running. Also, I have a fair share of southeast Asian-inspired dishes on my blog, so I counted those out. That only left  part of Asia, South America, Africa (do I even need to mention Antarctica?). Of that list, African cuisine piqued my interest most. Not only have I had limited exposure to African food, I have plenty or reasons to be inspired to cook this type of cuisine. Namely, one of my best friends was born in Chad, did his master's research in Tanzania, and is now in Equatorial Guinea. I have another best friend who did her research in Tanzania and is now in Namibia. Her husband is from Kenya, too. Even though I have had exposure to persons who have first-hand experiences with African cuisine, I never tasted or learned to make traditional dishes. This seemed like a perfect learning opportunity to me.

After a lot of searching online, I targeted West African food because of the luscious-sounding stews that are perfect as we approach the cooler months of the year. One unique-sounding recipe was for a traditional West African meat stew called Mafe, which has a peanut-based sauce. The idea of using peanut butter in a stew gravy was intriguing. Most Mafe recipes allow a lot of creative liberty in the types of vegetables you can use, and the suggested vegetables are some of my favorites: sweet potatoes and eggplant.

I think another reason why I wanted to try this recipe so much is because it thought it would taste like something I have only tried once in my life back when I was in 3rd grade. I was on a field trip with my dad as a parent leader and we were at a huge festival in Indiana called the Feast of the Hunter's Moon. He bought himself a cup of peanut soup (which was Native American in origin) and let me have a was so delicious. The flavor was imprinted in my brain and I knew one day I would make something like it. Here is my chance. It would appear all roads lead to Africa for this challenge...

I hope you enjoy this rich, earthy, sweet-and-savory stew as much as I did. This wholesome stew is full of healthy vegetables and lean meat. Though I have never eaten this before, I can't help but feel this is comfort food. No matter what culture inspires a recipe for me, there are just some recipes that have elements so universally comforting, I can't help but imagine grandmothers and mothers all over the world cooking something like this.

Mmmm...look at that bite.

To check out my Project Food Blog profile and vote for me to advance to the next round, please go here. Thank you for your support!

Mafe (West African Peanut Stew)
Printable Recipe

1 tsp canola or vegetable oil
1.5 lbs lean beef stew meat
1 tbsp grated fresh ginger
6 cloves garlic, minced
1 medium onion, chopped
2 tsp ground cumin
1/4 tsp cinnamon
1 tsp ground coriander
2 small or 1 medium sweet potato, peeled and cut into large dice
1 1-lb eggplant, cut into large dice
1 13.5-oz can petite diced tomatoes
2 cups low-sodium beef broth

2 tbsp tomato paste
1 cup smooth natural peanut butter
pinch sugar, if the tomatoes are tart
salt and pepper, to taste

cooked couscous or rice, for serving

Stove top directions:

1. Heat the oil in a Dutch oven or stock pot over medium-high heat. Season the meat with salt and pepper and add to the hot oil. Brown the meat lightly, then add the ginger, garlic, and onion. Saute the meat and vegetables until the onion is translucent.
2. Season the cooked meat and vegetables with cumin, cinnamon, and coriander; cook about 30 seconds, or until fragrant, then add the potatoes, eggplant, and diced tomatoes.
3. Blend the broth with the tomato paste and peanut butter until the tomato paste and peanut butter loosen slightly, then add to the meat and vegetable mixture and stir thoroughly.
4. Cover the pot with a lid and cook over low heat at least 1 hour or longer, until the meat and potatoes are very tender.

Crockpot (slow cooker) directions:

1. Heat the oil in a large skillet over medium-high heat. Season the meat with salt and pepper and add to the hot oil. Brown the meat lightly, then add the ginger, garlic, and onion. Saute the meat and vegetables until the onion is translucent. Deglaze the pan with a little water, if necessary, to scrape up the delicious browned bits.
2. Add the cumin, cinnamon, coriander, potatoes, eggplant, and diced tomatoes to the crock pot.
3. Blend the broth with the tomato paste and peanut butter until the tomato paste and peanut butter loosen slightly, then add to the meat and vegetable mixture and stir thoroughly.
4. Cover the pot with a lid and cook over low heat at least 6 hours or high heat 4 hours, or until the meat and potatoes are tender.

  • Servings per recipe: 10
  • Per serving:
  • Calories: 348
  • Fat: 18.3 g
  • Saturated fat: 4.6 g
  • Cholesterol: 61 mg
  • Sodium: 334 mg
  • Carbohydrates: 18.4 g
  • Fiber: 5 g
  • Sugar: 7.5 g
  • Protein: 30 g

Sunday, September 19, 2010

Project Food Blog #1: 2000 Bloggers, 10 Challenges, 1 Winner has issued a new challenge called Project Food Blog to determine who will be the next food blog star! The challenge is based on a series of entries where the thousands of food bloggers are able to show their skills. Advancement to the next round is based on votes (even you can vote PLEASE VOTE FOR ME HERE!). Over the course of the rounds, contestants will be eliminated. These challenges should help bloggers hone their blogging skills and stretch our imaginations. The final contestant wins $10,000 and is featured on for a year! As Ina Garten would say, "How good does that sound?!" The first challenge is to explain what defines me as a food blogger and why I should be the next food blog star.

To define me as a food blogger requires explaining the origin of my passion for food. I have grown up in a family where food is central to life. For any event that occurs, food is sure to come, whether that event is happy or sad. Even before I can remember, my family members hoisted me up on a chair to teach me how to stir dough or to show me how to cut pasta. My observations in cooking as a child turned into a real love of food, from prepping raw ingredients to the point the finished dish is placed on the table.

I think the turning point from me being the eager child watching food preparation to the full-on cook was when my mother was first diagnosed with cancer when I was 8 years old. It was difficult for my family to maintain our regular routine of eating dinner all together at the table. All of a sudden it was instant boxed foods, which were easy for my dad and I to prepare for ourselves while my mom was in the hospital, but they tasted terrible. Out of desire for my family routine to continue, I started to take an active role in preparing dinners. Though they were a lot more simple than what I prepare now, they were fresh and homemade...unlike those horrible boxed dinners. Perhaps that's why I have an affinity even today for fresh, whole, healthy ingredients. Not to mention a healthy lifestyle is one of the ways I can actively work to hopefully prevent cancer in myself one day.

Flash forward to my first semester of grad school, fall 2008. I have a great core group of friends, where again, food is central. They're sort of my urban family! One friend suggested to me to start a food blog. So, in 2009, Chow Bella was created. The name comes from a play-on-words from my phone routine with my mom...she always says "Ciao, bella!" when I just seemed perfect to keep the little traditions of friends and family involved in my blog.

I love having dinner parties with friends out on my porch!
 Out of my drive for healthy eating, Chow Bella focuses on healthy, delicious, and beautiful-looking food (affordable to boot...after all, I am a grad student!). It's difficult to define healthy eating...for some, it's low-calorie, others it's low-carb. Because of differing dietary needs between individual people, Chow Bella features recipes focusing on multiple diets from vegan to gluten-free. There's no reason these diets have to be boring, either. My recipes focus on fresh ingredients and easy to prepare recipes that suit a multitude of dietary needs.


Chow Bella has been my "baby" now for a year and a half. Enjoying food is one of the best parts of life, and it's an experience that many people can relate to. Being a food blogger takes that a step further, however. Because food it art for me, blogging is my creative outlet where I can put my art on display. I love to a matter of fact my day job is to teach biology at the university I attend. So, through my blog I can teach what I know and love. Once a person teaches, they realize they are learning too. Through blogging I have learned more about the cuisines of other cultures because I feel driven to explore; if you can't vacation, you can still explore exotic places through eating!

I want to be the next food blog star because I find solace and my inner strength through cooking. Even now when I cook, I recall the time when I knew going a little bit further than a boxed dinner would keep my family feeling whole in a tough time. Not only do I desire to explore the various realms of cooking, I want others to learn through my experiences as well, which is what food blogging is all about.

Now it's up to you! Please vote for me!

Tuesday, September 14, 2010

Braised Cabbage with Ham

Last night I had dinner with some friends at a local pizza place. We got onto the topic of conversation of America's perception of Italian cuisine. We discussed how one popular Italian chain restaurant (that I would like to remain nameless) makes traditional dishes that are incredibly Americanized with huge portions and lots of cheese. Some of these dishes can be up to 2,000 calories! Italian cuisine is definitely more diverse than big bowls of pasta, oozing cheese, and greasy pepperoni.

An example of real Italian home cooking can be seen in one of my favorite cookbooks, The Silver Spoon (Il cucchiaio d'argento). I imagine this is Italy's version of America's Better Homes and Gardens or Betty Crocker cookbooks. Meaning, everyone has this book on their shelves and it's a classic reference. It has basic recipes, like pie dough and chicken broth, as well as much more complex ones. The Silver Spoon is not categorized by meal course, but by ingredient, as in there is a vegetable section and within that each vegetable has its own section. There is a meat section with everything from common beef cuts to unusual game meat. One thing I love about it, contrary to the viewpoint of America, it's not bursting with pasta recipes. Sure, there is a large section, but over 3/4 is devoted to other foods like meats, rice dishes, vegetables, appetizers (antipasti), and desserts. To illustrate my point, here is a recipe inspired by the cabbage sections. I didn't want to take the time to stuff cabbage leaves, so I made a cabbage saute. As with most Italian cuisine, pork products are typically included. I used lean ham instead of guanciale (bacon prepared from pork jowl and cheek) because I simply could not find it and because the lean ham is lighter in calories.

Braised Cabbage with Ham
Printable Recipe

4 oz cubed ham
2 cloves garlic
1 medium sweet onion
2 medium carrots, thinly sliced
1 small cabbage, shredded
1 cup low-sodium chicken broth, plus more, as needed
1/4 tsp red wine vinegar, or more to taste
non-stick cooking spray

1. Heat a large skillet over medium-high heat, then add the ham and saute until it become lightly browned, then add the garlic and onion. Cook the onion until translucent.
2. Add the carrots, cabbage and broth and season with salt and pepper; cook for about 5 minutes or until the broth evaporates, the carrots are crisp-tender, and the cabbage is tender. Allow the onions and cabbage to lightly brown. Add a splash more broth if the vegetables start sticking. Season with the vinegar.

  • Servings per recipe: 4
  • Per serving:
  • Calories: 102
  • Fat: 2.7 g
  • Saturated fat: 0.9 g
  • Cholesterol: 16 mg
  • Sodium: 429 mg
  • Carbohydrates: 13.4 g
  • Fiber: 4.3 g
  • Sugar: 6 g
  • Fat: 7.2 g

Sunday, September 12, 2010

Vegetable and Egg White Frittata

I have been hearing a lot about gluten-free eating lately because studies have linked gluten, which is a protein derived from wheat, to exacerbating the effects of some health problems. Besides people with gluten insensitivity, people with celiac disease are often encouraged to go gluten-free. Because I like to post recipes here on Chow Bella that cater to a wide variety of diets, I will now also be labeling recipes without gluten as "gluten-free." You can see that label in my label cloud on the right side of the screen. I am going to be "retro-labeling" my old recipes as well. I am already surprised at the amount of recipes I have prepared that are sans gluten, but low-carb diets, with their lack of bread items, typically are gluten-free. Of course, I encourage those who are sensitive to gluten to continue to read the labels of the ingredients they choose to use in my recipes. While the ingredients I choose will be gluten-free, the ingredients you use may vary from mine. You'd be surprised at some of the foods that have gluten in them, such as prepared meats (ie: I often use turkey Italian sausage, which is one area where you should use caution when purchasing these sorts of items). I hope the addition of gluten-free recipes will help anyone who reads my recipes.

Moving on, I have been so busy with my thesis writing that it's been difficult to get healthy, balanced meals in. I've been trying to prepare large quantities of healthy things so that I can eat that item for several days. I like starting my day out with protein, however it can be such a hastle to prepare eggs every morning when you really need to be running out the door. One high-protein breakfast item that does well reheated is a frittata, which is basically an Italian open-face omelet. Frittatas are almost like quiche, but without that fat-laden crust. They store well in the refrigerator for a couple of days, too, so I can have a good breakfast waiting for me for most of the week.

This is a vegetarian frittata with a variety of different vegetables; you could of course use your favorites or any leftover veggies you have on hand. Asparagus, artichokes, mushrooms, or broccoli would all be great additions. I made this one special by adding fresh basil from my garden. To keep the calories and cholesterol low, I used egg whites only.

Vegetable and Egg White Frittata 
Printable Recipe

10 oz frozen spinach, thawed and squeezed in a clean kitchen towel to remove excess moisture
1/4 cup diced bell pepper
1/4 cup diced onion
1 cup egg whites
2 tbsp fresh basil, chopped
3/4 cup low fat cheddar cheese
2 tbsp Parmesan cheese
salt and pepper, to taste
non-stick cooking spray

1. Preheat oven to 375 degrees F.
2. Heat a non-stick, oven-proof skillet (8-inch diameter at the bottom, 10-inch diameter at the top) over medium heat. Spray with cooking spray and add the bell pepper and onion and saute until they are transluscent; add the spinach and continue to saute.
3. Blend the egg whites with the cheddar cheese and basil. Distribute the vegetables in the pan evenly, then pour over the egg white mixture. Allow the eggs to cook for about 2-3 minutes, or until the bottom is completely set; the top will still be un-set. Sprinkle over the Parmesan.
4. Bake the frittata until it is completely set, for about 7-8 minutes. The Parmesan should be nicely browned, too.
5. Loosen the frittata from the pan and slide it onto a cutting surface. Cut into wedges and serve.

  • Servings per recipe: 4
  • Per serving:
  • Calories: 98
  • Fat: 2.6 g
  • Saturated fat: 1.4 g
  • Cholestrol: 7 mg
  • Sodium: 325 mg
  • Carbohydrates: 4.6 g
  • Fiber: 1.8 g
  • Sugar: 1.4 g
  • Protein: 14.9 g

Thursday, September 9, 2010

Cheesecake Swirled Brownies

An afternoon at home combined with a meeting later in the evening meant only one thing to me: that I needed to make brownies in order to occupy my free afternoon and to make sure everyone at the meeting was in good spirits.

The recipe I chose to make was actually my mom's. I found it in a binder that I put together about 5 years ago when I first started living on my own. Note to self: delve into that binder more often because these family recipes are awesome.

The brownies had only been out of the oven about 20 minutes before I took them to the meeting, so they were still warm, and my friends kind of attacked them like a bunch of piranhas---which of course made me deliriously happy. They really seemed to like them! I love how the top of the brownies were flaky, the insides were chewy, and the cream cheese added contrast to the chocolate that would otherwise be too cloyingly sweet. I would have loved to take a pic of a slice of one of these brownies, but as I said these were pretty much hacked apart with a butter knife. Besides, you don't want to get between a hungry graduate student and their food: you're likely to walk away with a missing hand...

Cheesecake Swirled Brownies
Printable Recipe

4 oz bittersweet chocolate
5 tbsp unsalted butter, at room temperature
3 oz neufchatel cheese (reduced fat cream cheese), at room temperature
1 cup unbleached sugar
3 eggs
1/2 cup + 1 tbsp unbleached flour
1 1/2 tsp vanilla extract
1/2 tsp baking powder
1/4 tsp salt
1/2 cup chopped nuts
non-stick cooking spray

1. Preheat oven to 350 degrees F.
2. Melt chocolate and 3 tbsp of the butter in a small saucepan over low heat. Optionally, melt chocolate and butter in a microwave-safe bowl. Heat for 30 seconds, stir, and repeat until the chocolate is melted; set aside.
3. Blend remaining butter with cream cheese until well blended. Add 1/4 cup sugar, 1 egg, 1 tbsp flour, and 1/2 tsp vanilla; set aside.
4. Beat remaining two eggs until thickened and light in color. Add remaining sugar, beating until thickened. Add baking powder, salt, and 1/2 cup flour. Blend in cooled chocolate mixture, nuts, and 1 tsp vanilla.
5. Spread half of the chocolate batter in a 8-9 inch square pan (I used a 7x10 pan...odd as it sounds) sprayed with cooking spray. Add the cream cheese mixture, then dot over that mixture with the remaining chocolate batter. Swirl with a knife or a skewer until it makes a decorative pattern.
6. Bake 35-40 minutes, or until the edges begin to pull away, the top is springy, and a skewer inserted in the center comes out with some chewy crumbs on it. Serve warm or cool.

  • Servings per recipe: 16
  • Per serving:
  • Calories: 187
  • Fat: 10 g
  • Saturated fat: 5.1 g
  • Cholesterol: 51 mg
  • Sodium: 133 mg
  • Carbohydrates: 21.7 g
  • Fiber: 0.8 g
  • Sugar: 16.8 g
  • Protein: 3.3 g

Wednesday, September 8, 2010

Honey-Buttermilk Cornbread

In continuation with our soul food dinner, I made some cornbread from scratch.  I have gotten the impression that southern-style cornbread is different from what northern-style, so I consulted's southern cuisine section to make sure I could get something more authentic for our party. This particular recipe appealed to me because it has honey in it, which I love.

Once I prepared the batter, I could tell it would be different than the cornbread I am used to from back home, because the batter was really thick! I thought I had made a mistake in the recipe, but I hadn't. Recipes from back home usually have a really liquidy batter. It tasted great once it was baked and I liked how the top had all these craggy peaks to soak up the extra honey I put on. One of my friends who is from the south commented on how he was glad that I didn't make it too sweet, which is one of the distinctions between each region's recipes. Also, southern-style seems really crumbly and northern-style is more cake-like. I like both styles, it just depends what you're serving alongside.

I did change the original recipe to make it a tad bit healthier. It already had buttermilk in it, which is naturally low-fat or fat-free. I used canola oil instead of melted butter because the former is a healthier fat. I also used skim milk whereas I am sure the original recipe was made with whole milk.

Honey-Buttermilk Cornbread
Printable Recipe

2 cups white stone-ground cornmeal
1 cup unbleached all-purpose flour
2 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
3/4 cup buttermilk
3/4 cup skim milk
3 tbsp honey
1/4 cup vegetable or canola oil
non-stick cooking spray

1. Preheat oven to 400 degrees F.
2. Spray a 9-inch square baking pan or 9-inch round baking pan nonstick baking spray.
3. In a medium bowl, combine the cornmeal, flour, baking powder, baking soda, and salt.
4. In another medium bowl, whisk together the eggs, buttermilk, milk, honey, and oil.
5. Stir the liquid mixture into the dry mixture until just blended. Spread in the prepared baking pan, smoothing over the top with a spatula.
6. Bake for 25 to 35 minutes, or until the top is golden brown.

  • Servings per recipe: 12
  • Per serving:
  • Calories: 180
  • Fat: 5.5 g
  • Saturated fat: 0.5 g
  • Cholesterol: 1 mg
  • Sodium: 180 mg
  • Carbohydrates: 29.9 g
  • Fiber: 1.8 g
  • Sugar: 6 g
  • Protein: 3.8 g

Tuesday, September 7, 2010

Stewed Black-eyed Peas with Ham

My friend's girlfriend came to live with him for the summer, and with him also being my upstairs neighbor, we got the opportunity to all hang out a lot. Now it's time for her to move away and go back to school, so last night we had a little going away party for her. I chose to host the party on my deck so we could have plenty of room for everyone. The theme of the party was "healthy soul food." It seems almost contradictory to put "healthy" and "soul food" in the same sentence, because I always imagine bacon fat-laden vegetables and fried foods. Being from the north, southern soul food was also something a bit foreign to me as well. The foods that fill my soul aren't those in the traditional line-up of southern food...personally I find lasagna to be the most soul-satisfying dish of my youth. But I digress...

I did a search online for soul food recipes, and I found that a lot of recipes center around vegetables, which of course are healthy. While there often is bacon fat included, you have the choice to use other ingredients that could make the recipe healthier. That being said, one of the recipes I chose to make was stewed black-eyed peas with ham. This recipe is honestly a derivation of an Emeril Lagasse recipe that I knew would taste good, but quite simply I didn't have the time to make. To make the recipe quick, I cut out soaking the peas and just used frozen. I used lean ham chunks instead of fattier ham hock pieces (of course I didn't have time to cook a ham hock down...). I also added more vegetables by starting with the "trinity" of vegetables seen in creole and cajun cuisine (peppers, onions, celery). There were really delicious and nicely seasoned with herbs, vegetables, and ham flavor. They were perfect with the rest of the food we had for dinner: barbeque chicken, corn casserole, salad, alligator, and corn bread.

Here are some photos of our evening of al fresco soul food dining:

Our table, which was full of food

Fried Alligator, which apparently was a Paula Deen recipe. So good!

Stewed Black-eyed Peas with Ham
Stewed Black-eyed Peas with Ham
Printable Recipe

1 tsp vegetable or canola oil
1 small onion, finely diced
1 stalk celery, finely diced
1 small green bell pepper, finely diced (add some fresh green chili for some heat)
4 cloves garlic, minced
16 oz lean ham cubes
4 sprigs fresh thyme
2 bay leaves
32 oz frozen black-eyed peas
1 cup low-sodium chicken broth (plus more, if needed)
salt and pepper, to taste

1. Heat the oil over medium heat in a soup pot, then add the onion, celery, bell pepper, and garlic and saute until transluscent.
2. Add the ham to the vegetables and cook until warmed, then add the thyme, bay leaves, black-eyed peas, and broth. Season with pepper, however be careful when adding more salt because the ham is salty. Partially cover the pan with a lid and simmer at least 30 minutes, stirring often. The black-eyed peas can be cooked longer at medium-low temperature, however it may be necessary to add more broth. Taste for salt and pepper content before serving.

  • Servings per recipe: 12
  • Per serving:
  • Calories: 125
  • Fat: 4.3 g
  • Saturated fat: 1.1 g
  • Cholesterol: 22 mg
  • Sodium: 515 mg
  • Carbohydrates: 12.1 g
  • Fiber: 3.1 g
  • Sugar: 1.1 g
  • Protein: 10.1 g

Friday, September 3, 2010

Linguine with Deconstructed Marinara Sauce and Chicken

It's week 3 of the new semester and I'm deep in my thesis writing, not to mention the fact that I've started teaching a new class, microbiology. I'm enjoying teaching something new and relishing the fact that I'm in my last semester of my master's, but all these new responsibilities leave me weary by the time I get home at night. To lift my spirits, I decided to prepare what I consider to be soul food---and for me, that's anything to do with pasta. While I wanted to feel comforted with my favorite carbohydrate, but I also wanted to keep the recipe light and healthy so as not to undo my day of healthy eating.
I started out with whole wheat linguine, and as we all know whole wheat pasta has more fiber and nutrients than regular pasta. White meat chicken and a little Parmesan cheese provided protein. I really didn't want to fuss with a sauce...the thought of all that sauteing, stirring, and simmering just made me feel more exhausted. Instead, I pulled together the components of marinara sauce---tomatoes, basil, olive oil, garlic---and made a deconstructed pasta sauce with fresh, whole ingredients instead of a sauce that would take a long time to stew together. This is a delicious and simple to prepare version of pasta with tomato sauce, but the freshness of the ingredients made it perfect for summer. Fresh grape tomatoes were substituted for canned tomatoes, and just as in my Spicy Thai Basil Chicken recipe, I used fresh basil not as just a flavor enhancer but almost as another vegetable---a leafy green, for example. I left the basil in big pieces, which perfumed my kitchen. The fragrance was definitely restorative.

Linguine with Deconstructed Marinara Sauce and Chicken
Printable Recipe

1/2 lb whole wheat linguine
4 tsp extra virgin olive oil
4 cloves garlic, minced
1 pint grape or cherry tomatoes, halved
12 oz cooked chicken breast, shredded into large pieces
3/4 cup low sodium chicken broth
3/4 cup roughly chopped fresh basil
1/4 cup + 4 tbsp Parmesan cheese
3/4 cup reserved pasta cooking water
salt and pepper, to taste

1. Cook the pasta according to package directions in salted, boiling water.
2. Meanwhile, add the oil to a large, cold skillet, then add the garlic to the oil. Heat the pan to medium, stirring the garlic to keep it from burning. Add the tomatoes, chicken breast, and broth, season with salt and pepper, and cook until the tomatoes soften slightly and the chicken becomes warm.
3. Add the cooked pasta to the tomato mixture as well as the basil and 1/2 cup of the Parmesan; add enough pasta water to completely moisten the pasta. Cook only until the basil begins to slightly wilt.
4. Serve the pasta with the remaining cheese.

Servings per recipe: 4
Per serving:
Calories: 414 
Fat: 12.3 g 
Saturated fat: 3.6 g 
Cholesterol: 124 mg 
Sodium: 267 mg 
Carbohydrates: 35.7 g 
Fiber: 3 g
Sugar: 2.1 g 
Protein: 38.5 g
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