Chipotle Chill
Right about the time we began living a low-fat lifestyle, my husband bought me a cookbook “Chipotle Chile Cookbook” by Jacqueline Higuera McMahan (see cookbook recommendations) as…
Quick & Yeast Breads
Breads are the ultimate comfort food. Who doesn’t remember a slice of hot bread, right out of the oven, slathered in butter? Well, hot bread is just as good without the butter! Bread recipes are not too difficult to convert to a low-fat lifestyle. Yeast breads are inherently low in fat, and you can substitute applesauce for fat in savory and sweet quick breads very successfully. Biscuits and scones are a little more difficult, but it can be done. And muffins….. There is absolutely no reason in the world to load muffins with as much fat as you find in commercial and bakery muffins. They taste just as good without all the fat! So, fire up the oven and cook some of the following low-fat breads.
A Dilly-of-an-Onion Bread
1 cup water
1/2 cup chopped onion
3 tablespoons sugar
1 tablespoon dried dill weed
1 tablespoon vegetable oil
2 teaspoons salt
2 teaspoons paprika
1 package yeast
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 146 – Calories from Fat 15
Percent Total Calories From: Fat 10%, Protein 12%, Carbohydrate 78%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 334mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 199 units, Vitamin C 1 units, Calcium 0 units, Iron 2 units
Ale Bread
2 teaspoons baking powder
1 dash salt
12 ounces Ale
4 scallion , chopped
1/2 cup cheddar cheese, grated
Stir flour, salt, and baking powder together. Add beer. Stir in green onions and cheese, if desired. Knead dough briefly, adding more flour if sticky. Shape into a round loaf and place in a greased pie pan or on a greased cookie sheet. Bake at 375 F. for 30 minutes, until golden brown or until loaf sounds hollow when tapped.
Nutrition Facts
Amount Per Serving: Calories 141 – Calories from Fat 24
Percent Total Calories From: Fat 17%, Protein 14%, Carbohydrate 69%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 2g, Cholesterol 7mg, Sodium 168mg, Total Carbohydrate 24g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 77 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Apple Bran Muffins
1 cup oat bran
1/3 cup packed brown sugar
2 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
1 cup buttermilk
2 egg whites
2 tablespoons cooking oil
3/4 cup apple, shredded & peeled
Mix flour, oat bran, brown sugar, baking powder, baking soda, salt, nutmeg and cinnamon. In another bowl mix the buttermilk, egg whites and oil; add to dry ingredients. Stir until dry ingredients are moistened; add apple. Store, tightly covered, in the refrigerator for up to 5 days. To Bake: Spray muffins cups with Pam or other nonstick coating spray. Put about 1/4 cup batter into each muffin cup. Bake at 375 degrees for 18 to 20 minutes (a toothpick inserted near center should come out clean).
Nutrition Facts
Amount Per Serving: Calories 126 – Calories from Fat 30
Percent Total Calories From: Fat 23%, Protein 14%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 1mg, Sodium 171mg, Total Carbohydrate 20g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 10 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Applesauce Bread
1 tablespoon butter
1 1/3 cups applesauce
2 1/2 teaspoons yeast
2 cups bread flour
1 cup whole wheat flour
1 1/3 teaspoons cinnamon
1 1/3 teaspoons salt
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 235 – Calories from Fat 22
Percent Total Calories From: Fat 9%, Protein 11%, Carbohydrate 80%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 4mg, Sodium 405mg, Total Carbohydrate 47g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 61 units, Vitamin C 1 units, Calcium 0 units, Iron 3 units
Banana Bread
1 cup applesauce
8 ounces Egg Beaters. 99% egg substitute
2 teaspoons vanilla
6 Bananas — mashed
4 cups flour
2 teaspoons baking soda
Cream together sugar and applesauce. Add egg product and mix well. Add vanilla and bananas and mix well. Sift flour with soda, add gradually until all blended in. Bake both loaves at 325 for about an hour. (With both loaves in the oven at the same time it usually takes a little longer.
Nutrition Facts
Amount Per Serving: Calories 224 – Calories from Fat 3
Percent Total Calories From: Fat 1%, Protein 6%, Carbohydrate 93%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 104mg, Total Carbohydrate 52g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 2 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Banana Bread
1/2 teaspoon salt
1/4 teaspoon baking powder
2/3 cup sugar
1/4 cup reduced calorie margarine
1 egg
2 egg whites
1 cup banana, mashed
1/4 cup water
1 2/3 cups all-purpose flour
Heat oven to 350 degrees. Spray loaf pan, 8-1/2 X 4-1/2 X 2-1/2 or 9 X 5 X 3 inches, with nonstick cooking spray. Beat sugar and margarine in medium bowl on medium speed, scraping bowl constantly until light and fluffy, about 30 seconds. Beat in egg, egg whites, bananas and water on low speed until well blended, about 30 seconds. Stir in remaining ingredients just until moistened. Pour into loaf pan. Bake until wooden pick inserted in center comes out clean, 8-inch loaf 60 minutes, 9-inch loaf 45 to 50 minutes; cool 5 minutes. Loosen sides of loaf from pan; remove from pan. Cool completely before slicing.
Nutrition Facts
Amount Per Serving: Calories 151 – Calories from Fat 23
Percent Total Calories From: Fat 15%, Protein 8%, Carbohydrate 76%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 18mg, Sodium 234mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 201 units, Vitamin C 2 units, Calcium 0 units, Iron 0 units
Banana Muffins
1 1/4 cups flour
3/4 teaspoon baking soda
1 teaspoon salt
1/4 cup egg substitute
3 bananas, mashed
Mix dry ingredients. Add wet ingredients. Bake at 350 for 30 minutes or until a toothpick comes out clean.
Nutrition Facts
Amount Per Serving: Calories 191 – Calories from Fat 4
Percent Total Calories From: Fat 2%, Protein 6%, Carbohydrate 92%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 379mg, Total Carbohydrate 44g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 42 units, Vitamin C 4 units, Calcium 0 units, Iron 1 units
Banana-Nut Wheat Bread
3 cups whole wheat flour
1 teaspoon salt
3 tablespoons maple syrup
1 teaspoon Maple extract, (optional)
1/2 cup pecans
1 whole ripe banana, sliced
1 cup warm water
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 166 – Calories from Fat 33
Percent Total Calories From: Fat 20%, Protein 12%, Carbohydrate 68%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 196mg, Total Carbohydrate 28g, Dietary Fiber 1g, Sugars 0g, Protein 5g, Vitamin A 14 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Basil & Sun Dried Tomato Bread
3 cups bread flour
3 tablespoons wheat bran
1/3 cup quinoa grain
3 tablespoons Nonfat dry milk powder
1 tablespoon dried basil
1/3 cup chopped sun-dried tomatoes
1 teaspoon salt
1 1/4 cups water
Pour boiling water over sun-dried tomato halves. Soak 10 minutes, drain and cool to room temperature. With a scissors. snip into 1/4 inch pieces. Do not use tomatoes that are reconstituted and packed in oil for this recipe. Add all the ingredients in the order suggested by your bread machine manual and process on the basic bread cycle according to the manufacturers directions. Or knead by hand (or by machine), let rise in bowl lightly sprayed with vegetable. spray, punch down, let rise in loaf pans (lightly sprayed with vegetable. spray) , and then bake till browned and done in a 350 oven (approximately 20-25 minutes.
Nutrition Facts
Amount Per Serving: Calories 126 – Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 14%, Carbohydrate 82%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 195mg, Total Carbohydrate 26g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 35 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Beer Bread
3 3/4 teaspoons baking powder
2 1/4 teaspoons salt
1 tablespoon honey
12 ounces beer
Grease 9″ x5″x3″ loaf pan. Combine flour, beer, and honey in large bowl, stir together until well mixed. Spread batter in prepared pan. Bake at 350øF for 45 minutes or until browned and a wooden pick comes out clean. Turn out on rack. Cool before slicing
Nutrition Facts
Amount Per Serving: Calories 156 – Calories from Fat 3
Percent Total Calories From: Fat 2%, Protein 10%, Carbohydrate 82%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 657mg, Total Carbohydrate 32g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 0 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Black Bean Cornbread Squares
1 cup cornmeal
3/4 cup cooked black beans
3/4 cup lowfat cheddar cheese
1 cup skim milk
1 cup egg beaters, or egg whites
2 tablespoons vegetable oil
1/2 teaspoon chili powder
1/8 teaspoon ground cumin
1 1/2 cups tomatoes, drained & chopped
1 4 oz. can chopped green chilies, drained
Heat oven to 375° Grease bottom only of square pan, 9x9x2 inches; dust with flour or baking mix. Mix all ingredients; beat 30 strokes. Spread in pan. Bake 50 to 55 minutes or until toothpick 0inserted in center comes out clean. Cool 5 minutes. Cut into squares. Serve immediately. 16 servings
Nutrition Facts
Amount Per Serving: Calories 236 – Calories from Fat 53
Percent Total Calories From: Fat 23%, Protein 16%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 1g, Cholesterol 4mg, Sodium 592mg, Total Carbohydrate 36g, Dietary Fiber 1g, Sugars 0g, Protein 9g, Vitamin A 440 units, Vitamin C 7 units, Calcium 0 units, Iron 1 units
Blueberry Muffins
1/4 cup sugar
1 1/2 teaspoons baking powder
1/4 teaspoon salt
2 egg whites
2/3 cup orange juice
2 tablespoons cooking oil
1 teaspoon vanilla
1 cup fresh or frozen blueberries
Mix together the first 4 ingredients in a medium-size bowl. In a small bowl beat egg whites, orange juice, oil and vanilla; add to dry ingredients until just moistened. Fold in blueberries. Fill muffin cups (sprayed with nonstick cooking spray) about half full. Bake at 400 degrees for 17 minutes or until golden brown. Cool before serving.
Nutrition Facts
Amount Per Serving: Calories 73 – Calories from Fat 22
Percent Total Calories From: Fat 30%, Protein 7%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 102mg, Total Carbohydrate 12g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 23 units, Vitamin C 6 units, Calcium 0 units, Iron 0 units
Bran Refrigerator Muffins
1/3 cup oat bran
2/3 cup boiling water
1/2 cup skim milk
2 egg whites, beaten
2 tablespoons cooking oil
1 cup all-purpose flour
1/4 cup packed brown sugar
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
Stir together bran cereal and oat bran in boiling water. Stir in milk, egg whites and oil. In another bowl stir together flour, brown sugar, baking powder, cinnamon and salt; add to cereal mixture until just moistened. Can be stored in a covered container in the refrigerator for up to 1 week. Spray muffin cups with nonstick cooking spray. Fill muffin cups 2/3 full and bake at 400 degrees for 20 minutes or until a toothpick inserted comes out clean. Remove from pans.
Nutrition Facts
Amount Per Serving: Calories 99 – Calories from Fat 25
Percent Total Calories From: Fat 25%, Protein 12%, Carbohydrate 63%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 133mg, Total Carbohydrate 16g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 21 units, Vitamin C 4 units, Calcium 0 units, Iron 1 units
Buttermilk Biscuit
1/8 teaspoon baking soda
1/8 teaspoon salt
1/3 cup buttermilk, or sour milk
2 tablespoons cooking oil
1 cup all-purpose flour
Stir together flour, baking powder, baking soda and salt in a medium bowl. Stir together buttermilk and oil then pour over flour mixture and mix well. Knead dough gently on a lightly floured surface 10 to 12 times. Roll or pat dough to 1/2-inch thickness. Cut with a 2-inch biscuit cutter, dipping cutter in flour between cuts, and put on an ungreased baking sheet. Bake at 450 degrees for 10 to 12 minutes or until golden. Serve warm. Note: If desired, substitute 1/4 cup whole wheat flour or oat bran for 1/4 cup of all-purpose flour.
Nutrition Facts
Amount Per Serving: Calories 91 – Calories from Fat 33
Percent Total Calories From: Fat 36%, Protein 9%, Carbohydrate 55%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 0mg, Sodium 104mg, Total Carbohydrate 13g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 3 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Buttermilk Honey Wheat Bread
1 cup whole wheat flour
2 cups bread flour
1/2 teaspoon baking soda
1 1/2 teaspoons salt
3 tablespoons honey
1 tablespoon butter
1 1/2 cups buttermilk
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 233 – Calories from Fat 24
Percent Total Calories From: Fat 10%, Protein 13%, Carbohydrate 76%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 5mg, Sodium 552mg, Total Carbohydrate 45g, Dietary Fiber 0g, Sugars 0g, Protein 8g, Vitamin A 69 units, Vitamin C 1 units, Calcium 0 units, Iron 2 units
Cheese And Chive Biscuits
1/2 cup oat bran, unprocessed
1 tablespoon minced fresh parsley
1 baking powder
2 teaspoons minced fresh chives
1/8 teaspoon dried whole oregano
2 tablespoons unsalted margarine, softened
3/4 cup low-fat cottage cheese
2 egg whites, lightly beaten
1 tablespoon all-purpose flour
1 tablespoon cornmeal
Combine first 6 ingredients in a large bowl. With a pastry blender, cut in margarine until mixture resembles coarse meal. Stir in cottage cheese and egg whites just until dry ingredients are moistened. Sprinkle 1 tablespoon flour evenly over work surface. Turn dough out onto floured surface and knead lightly 3 to 4 times. Roll dough to 7/8 inch thickness. With a 2-inch biscuit cutter, cut rounds and place on a baking sheet sprinkled with cornmeal. Bake at 400 degrees for 10 to 13 minutes or until golden brown. Serve warm.
Nutrition Facts
Amount Per Serving: Calories 98 – Calories from Fat 24
Percent Total Calories From: Fat 24%, Protein 18%, Carbohydrate 58%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 2mg, Sodium 72mg, Total Carbohydrate 14g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 139 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Cheesy Onion Muffins
1/2 cup all-purpose flour
3 tablespoons grated Parmesan cheese
1 tablespoon dried minced onion
2 tablespoons snipped fresh parsley
1 egg white
3/4 cup skim milk
In a medium mixing bowl stir together biscuit mix, flour, Parmesan cheese, dried onion and parsley. Beat egg whites with milk and stir into dry ingredients until just moistened. Fill muffin cups half full (should have been sprayed with nonstick cooking spray first). Bake at 400 degrees for 15 to 20 minutes. You should be able to stick a toothpick in the center and have it come out clean.
Nutrition Facts
Amount Per Serving: Calories 89 – Calories from Fat 14
Percent Total Calories From: Fat 15%, Protein 14%, Carbohydrate 70%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 2mg, Sodium 221mg, Total Carbohydrate 16g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 42 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Chipotle Cornbread
1 cup all-purpose flour
1 teaspoon sugar
1 teaspoon salt
1 1/2 teaspoons baking powder
4 egg whites, beaten until lightly stiff
1/2 cup buttermilk
1/2 cup skim milk
6 teaspoons applesauce
1 chipotle chile, pureed
Coat muffin cups or cast iron skillet with cooking spray. Preheat oven to 450 degrees F and preheat cast iron skillets or muffin cups in the oven for 20 minutes. In a mixing bowl, combine the cornmeal, flour, sugar, salt and baking powder. Fold in the egg, buttermilk, milk, apple sauce, and pureed chipotles. Pour in the batter, approximately three-fourths of the way up. Bake for 25 minutes, or until the cornbread is brown around the edges and firm. Cut each cornbread into 8 wedges.
Nutrition Facts
Amount Per Serving: Calories 145 – Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 16%, Carbohydrate 80%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 1mg, Sodium 409mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 712 units, Vitamin C 14 units, Calcium 0 units, Iron 0 units
Chocolate Banana Bread
2 teaspoons baking soda
1 1/2 cups sugar
2 tablespoons margarine, softened
1/4 cup applesauce
1/2 cup Egg Beaters
3/4 teaspoon salt
3 cups flour
3 bananas, medium, mashed
1 teaspoon vanilla
12 ounces chocolate chips
1/2 cup nuts, chopped
Heat oven to 350F. Lightly spray two 9x5x3-inch loaf pans with non-stick vegetable cooking spray. In small bowl, stir together sour cream and baking soda; set aside. In large bowl, beat sugar and margarine on medium speed of electric mixer until well blended. Add egg substitute and salt; beat well. Gradually add flour to sugar mixture, beating until well blended. Add sour cream mixture, banana and vanilla; beat until smooth. Fold in chips and nuts. Pour batter evenly into prepared pans. Bake 45 to 55 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes. Remove from pans to wire rack; immediately wrap in plastic wrap. Cool completely before slicing.
Nutrition Facts
Amount Per Serving: Calories 231 – Calories from Fat 69
Percent Total Calories From: Fat 30%, Protein 5%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 2mg, Sodium 156mg, Total Carbohydrate 37g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 77 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Country Rye Bread
1 1/4 cups rye flour
1 cup water
1 tablespoon caraway seeds
3 tablespoons honey
1 tablespoon vegetable oil
1 teaspoon salt
1 package dry yeast
Follow manufacturer’s instructions for placing all ingredients into bread pan; select bake cycle, and start bread machine.
Nutrition Facts
Amount Per Serving: Calories 151 – Calories from Fat 16
Percent Total Calories From: Fat 11%, Protein 11%, Carbohydrate 78%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 195mg, Total Carbohydrate 30g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 2 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Cranberry Bread
1 1/2 teaspoons baking powder
1 cup sugar
2 tablespoons margarine, melted
1/2 cup orange juice
2 tablespoons hot water
1 cup cranberry, coarsely chopped
1/2 teaspoon salt
1/2 teaspoon soda
2 egg whites, beaten
Sift dry ingredients together Beat egg and add shortening, orange juice and hot water. Combine with dry ingredients. Add nuts and cranberries. Bake 1 hour and 10 minute at 325 degrees. Brush bread with butter; wrap in waxed paper while hot and place in refrigerator for 3 hours. Remove paper; wrap in towel and put back in refrigerator.
Nutrition Facts
Amount Per Serving: Calories 205 – Calories from Fat 23
Percent Total Calories From: Fat 11%, Protein 7%, Carbohydrate 82%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 207mg, Total Carbohydrate 42g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 109 units, Vitamin C 6 units, Calcium 0 units, Iron 0 units
Cranberry Cornbread
1 1/3 cups yellow cornmeal
1 tablespoon baking powder
1/2 teaspoon salt
1/2 cup Dried Cranberries
1/2 cup egg beaters
1/4 cup honey
1 cup nonfat milk
1/2 teaspoon sunflower oil
Preheat oven to 400 deg F and lightly spray an 8 inch square baking pan. Ina mixing bowl, whisk together flour, cornmeal, baking powder, and salt. Stir in cranberries and set aside. In another bowl, whisk together eggs, milk, honey and oil. Add to dry ingredients and mix just until blended. Pour batter into prepared pan and bake until top is lightly browned and a toothpick inserted in the center comes out clean, about 30 minutes.
Nutrition Facts
Amount Per Serving: Calories 92 – Calories from Fat 4
Percent Total Calories From: Fat 5%, Protein 12%, Carbohydrate 83%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 209mg, Total Carbohydrate 19g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 115 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Currant Scones
1/4 cup fresh orange juice
2 cups flour
1 cup lowfat buttermilk
1 tablespoon baking powder
1 teaspoon baking soda
3 tablespoons canola oil
1/4 cup sugar
1 teaspoon vanilla extract
Soak currants in orange juice for 1 hour. Preheat oven to 350 degrees. Lightly spray 2 baking sheets. In medium bowl, place dry ingredients and mix well. Add buttermilk and stir with fork until just blended. Add soaked currants and juice. Mix lightly. Drop dough in 2 tbs. measures, spaced 1 1/2″ apart on sheets. Bake for 10 to 12 minutes until golden brown.
Nutrition Facts
Amount Per Serving: Calories 70 – Calories from Fat 17
Percent Total Calories From: Fat 25%, Protein 9%, Carbohydrate 67%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 89mg, Total Carbohydrate 12g, Dietary Fiber 0g, Sugars 0g, Protein 1g, Vitamin A 19 units, Vitamin C 10 units, Calcium 0 units, Iron 0 units
Double Dill Bread
1/4 cup water, warm
1 cup low-fat cottage cheese
1 tablespoon sugar
1 tablespoon reduced calorie margarine
1 teaspoon dill seeds, crushed
2 teaspoons fresh dill weed, minced
1 teaspoon dried onion flakes
1/2 teaspoon salt
1/2 teaspoon baking powder
2 egg whites
2 1/4 to 2 cups whole wheat flour
Dissolve yeast in warm water. Heat cottage cheese until lukewarm. Remove from heat and add sugar, herbs, margarine, onion, salt, soda, egg whites, and yeast/water. Mix. Add flour gradually to form a stiff dough. Spray a 1-1/2 quart casserole dish with vegetable coating spray. Turn dough into casserole dish and allow to rise in a warm place for 30 to 40 minutes. (Should double in size.) Bake at 350~ for 40 to 45 minutes. Serve warm.
Nutrition Facts
Amount Per Serving: Calories 75 – Calories from Fat 8
Percent Total Calories From: Fat 11%, Protein 23%, Carbohydrate 66%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 2mg, Sodium 153mg, Total Carbohydrate 12g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 51 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Fat Free Corn Bread
1/2 cup flour, or whole wheat flour
1 tablespoon baking powder
2 egg whites, or equivalent egg substitute
1 cup nonfat milk
1 16 oz. can cream style corn
1/4 cup chopped onion
2 tablespoons red bell peppers, chopped
1 4 oz. can green pepper
1 teaspoon jalapeno, chopped
Mix all wet ingredients in small bowl. Mix all dry ingredients in medium bowl. Add wet ingredients to dry ingredients and stir to just blend together. Bake 425 degrees for 35 – 40 minutes in a 8 inch square pan or 15 – 20 minutes in muffin pans.
Nutrition Facts
Amount Per Serving: Calories 255 – Calories from Fat 10
Percent Total Calories From: Fat 4%, Protein 13%, Carbohydrate 83%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 1mg, Sodium 226mg, Total Carbohydrate 53g, Dietary Fiber 1g, Sugars 0g, Protein 8g, Vitamin A 536 units, Vitamin C 11 units, Calcium 0 units, Iron 1 units
Five-Grain Cereal Loaf
1 1/2 cups nonfat buttermilk
2 egg whites, beaten
2 tablespoons brown sugar
2 tablespoons vegetable oil
2 cups unbleached flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
Stir together cereal and buttermilk and let stand 5 minutes. Add egg whites, sugar and vegetable oil, mixing well. Combine the rest of the ingredients in a large bowl, stirring well. Add to cereal mixture and stir until dry ingredients are moistened. Spoon batter into an 8 1/2 x 4 1/2 x 3-inch loaf pan that has been sprayed with a vegetable cooking spray. Bake at 350 degrees for 45 to 50 minutes; a wooden pick inserted in center should come out clean. Cool 10 minutes in pan before removing.
Nutrition Facts
Amount Per Serving: Calories 92 – Calories from Fat 20
Percent Total Calories From: Fat 22%, Protein 13%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 1mg, Sodium 150mg, Total Carbohydrate 15g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 8 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Fruit Muffins
1/2 cup wheat germ
1/4 cup sugar
3 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 cup blueberry
1/2 cup corn syrup, or honey
3/4 cup skim milk
1 cup applesauce
1 cup bran flakes cereal, crushed
2 egg whites
FOR BANANA VARIATION: follow recipe, but use 1 cup milk and 1 mashed banana. If the mixture is a little dry, add a little more milk. Preheat oven to 400 degrees F. Coat 12 muffin cup with nonstick spray. In a large mixing bowl, combine flour, wheat germ, sugar, baking powder, salt, cinnamon, and blueberries. In small bowl, combine corn syrup, milk, applesauce, branflakes, and egg whites. Stir liquid ingredients into dry ingredients just enough to moisten, about 20 strokes. Pour into muffin cup and bake for 20-25 minutes or until brown and a toothpick inserted comes out relatively clean. let cool for one minute and remove from muffin cup. Then, let cool completely.
Nutrition Facts
Amount Per Serving: Calories 268 – Calories from Fat 10
Percent Total Calories From: Fat 4%, Protein 10%, Carbohydrate 87%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 373mg, Total Carbohydrate 58g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 328 units, Vitamin C 3 units, Calcium 0 units, Iron 3 units
Fruity Breakfast Bars
1/4 cup brown sugar
1 teaspoon vanilla
1 3/4 cups whole wheat flour
1/2 cup raisins
1 tablespoon oil
1/4 cup applesauce
2 egg whites
1 8 oz. can crushed pineapple
1/2 cup old-fashioned rolled oats
confectioners sugar
Preheat oven to 350 degrees. Grease and flour 13 x 9 x 2-inch pan. In bowl, beat together honey, brown sugar, vanilla, applesauce, oil and egg until well blended. Fold in undrained pineapple, whole wheat flour, 1/4 cup oats, raisins and nuts. Turn into pan. Sprinkle with remaining oats. Bake 18 to 20 minutes or until center is just firm. Sprinkle with confectioners sugar.
Nutrition Facts
Amount Per Serving: Calories 159 – Calories from Fat 16
Percent Total Calories From: Fat 10%, Protein 10%, Carbohydrate 80%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 12mg, Total Carbohydrate 32g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 9 units, Vitamin C 3 units, Calcium 0 units, Iron 1 units
Garlic & Basil Bread
1 cup water heated to 105 degrees F.
1 packet yeast
1 teaspoon sugar
1 teaspoon salt, (or less)
3/4 teaspoon basil, (we haven’t tried fresh)
3/4 teaspoon garlic powder
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 4 – Calories from Fat 0
Percent Total Calories From: Fat 3%, Protein 25%, Carbohydrate 72%
Totals and Percent Daily Values (2000 calories): Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 194mg, Total Carbohydrate 1g, Dietary Fiber 0g, Sugars 0g, Protein 0g, Vitamin A 1 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units
Gingerbread Scones with Lemon Breakfast Cream
1 3/4 cups flour
3/4 cup oats
4 teaspoons baking powder
1 teaspoon ginger
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon ground cloves
1/3 cup margarine
1/3 cup skim milk
1/3 cup currants
2 egg whites
2 tablespoons molasses
Lemon Breakfast Cream
3/4 cup part-skim ricotta cheese
2 tablespoons frozen lemonade concentrate
Preheat oven to 425 degrees. Reserve 1 teaspoon of the sugar and combine remaining sugar with next seven ingredients, mixing well. Cut in margarine until mixture is crumbly. In separate bowl, combine milk, egg whites, molasses and currants. Combine all ingredients until just moistened. Turn dough out onto a lightly floured surface and knead gently 5 to 10 times. Pat dough into a 3/4″ thickness. Cut with 2 1/2″ biscuit cutter into 10 scones (or pat into a circle and cut into 10 pie shaped wedges). Place on an ungreased cookie sheet. Sprinkle tops with reserved sugar. Bake 9 to 11 minutes or until golden brown. Combine ricotta cheese and lemonade concentrate in blender or food processor. Serve with warm scones.
Nutrition Facts
Amount Per Serving: Calories 228 – Calories from Fat 74
Percent Total Calories From: Fat 32%, Protein 11%, Carbohydrate 56%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 6mg, Sodium 255mg, Total Carbohydrate 32g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 365 units, Vitamin C 7 units, Calcium 0 units, Iron 1 units
Good-for-Toast Wheat Bread
1 1/2 cups whole wheat flour
1 cup water
3 tablespoons sugar
1 tablespoon vegetable oil
1 1/2 teaspoons dry yeast
1 1/4 teaspoons salt
Follow manufacturer’s instructions for placing all ingredients into bread pan; select bake cycle, and start bread machine.
Nutrition Facts
Amount Per Serving: Calories 145 – Calories from Fat 16
Percent Total Calories From: Fat 11%, Protein 12%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 243mg, Total Carbohydrate 28g, Dietary Fiber 0g, Sugars 0g, Protein 4g, Vitamin A 0 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Gooey Cheese Loaf
1 pound loaf Italian bread
12 ounces low-fat mozzarella cheese
1/4 cup low-fat mayonnaise
1 teaspoon dried marjoram, or basil
Heat oven to 350 degrees F. Slice loaf into 16 equal parts cutting through to within 1/2″ of bottom of loaf. Combine remaining ingredients; mix to blend. Spread cheese mixture on cut surfaces of bread. Loosely wrap loaf in foil. Bake at 350 degrees F., 25 minutes or until heated through.
Nutrition Facts
Amount Per Serving: Calories 110 – Calories from Fat 23
Percent Total Calories From: Fat 21%, Protein 17%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 3g, Cholesterol 17mg, Sodium 277mg, Total Carbohydrate 17g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 245 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Low Fat Banana Walnut Muffins
1 teaspoon salt
2 cups sugar
1/2 cup prune, pureed, or use baby food prunes
1/2 cup plain nonfat yogurt
2 tablespoons oil
1 tablespoon vanilla
2 cups bananas, mashed
1/2 cup banana, diced
5 egg whites
1/8 teaspoon cream of tartar
1/3 walnuts, finely chopped
4 cups all-purpose flour
1 tablespoon baking powder
Combine flour, baking powder, soda and salt, set aside. With a mixer, blend together 1 3/4 cups of the sugar, prune puree, yogurt, oil and vanilla. Fold in mashed and diced bananas. In a clean bowl with clean beaters, beat egg whites, and cream of tartar until whites are foamy. Gradually add remaining sugar, beating until whites form soft peaks. About 4 minutes. Gently fold whites into banana mixture, then fold in flour mixture until just blended. Don’t overmix or muffins will be tough. Line muffin pans with liners. Fill to top; evenly distribute walnuts over tops. Bake in 350 until muffins are just firm to the touch and edges are golden, about 25 minutes.
Nutrition Facts
Amount Per Serving: Calories 191 – Calories from Fat 13
Percent Total Calories From: Fat 7%, Protein 7%, Carbohydrate 86%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 226mg, Total Carbohydrate 41g, Dietary Fiber 0g, Sugars 0g, Protein 3g, Vitamin A 86 units, Vitamin C 2 units, Calcium 0 units, Iron 0 units
Mama’s Oatmeal Bread
1/2 cup quick-cooking oats
1/4 cup firmly packed brown sugar
1 tablespoon margarine, melted
1 teaspoon salt
3 cups bread flour
1/4 cup water
2 egg whites, lightly beaten
1 package yeast
Combine first 5 ingredients in a bowl; stir well. Let cool slightly. Follow manufacturer’s instructions for placing oat mixture and remaining ingredients into bread pan; select bake cycle, and start bread machine.
Nutrition Facts
Amount Per Serving: Calories 140 – Calories from Fat 13
Percent Total Calories From: Fat 10%, Protein 13%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 186mg, Total Carbohydrate 27g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 36 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Mexican Corn Bread
1 cup cornmeal
4 teaspoons baking powder
1/2 teaspoon chili powder
1/4 cup honey
2 teaspoons Egg Beaters Real Egg Product
4 tablespoons water
2 tablespoons applesauce
1/3 cup water
1/4 cup onion, chopped fine
1/4 cup green bell pepper, chopped fine
2 tablespoons pimiento strips, chopped
3 tablespoons chopped green chilies
Mix dry ingredients together. Mix moist ingredients together, along with chopped vegetables. Add dry ingredients to wet ingredients. Mix. Place in lightly oiled or non-stick 8 inch square baking pan. Bake at 400 degrees for 30 minutes.
Nutrition Facts
Amount Per Serving: Calories 162 – Calories from Fat 6
Percent Total Calories From: Fat 4%, Protein 9%, Carbohydrate 87%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 227mg, Total Carbohydrate 35g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 270 units, Vitamin C 6 units, Calcium 0 units, Iron 1 units
Mexican Corn Bread
3/4 cup buttermilk
1 tablespoon oil
1/4 cup applesauce
4 egg whites
1 8 oz. can cream style corn
2 tablespoons jalapeno chiles, slices chopped (from a jar)
1 cup cornmeal
1 cup flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
Heat oven to 375 degrees. Spray a 1 1/2 quart casserole or muffin cups with cooking spray. Combine cheese, buttermilk, oil, applesauce, egg whites, corn and chilis. Mix well. Mix flour with remaining dry ingredients. Add to liquid ingredients and stir just until dry ingredients are moistened. Pour into greased pan or into muffin cups. Bake at 375 degrees for 40 to 50 minutes or until golden brown and toothpick inserted in center comes out clean.
Nutrition Facts
Amount Per Serving: Calories 165 – Calories from Fat 38
Percent Total Calories From: Fat 23%, Protein 21%, Carbohydrate 56%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 8mg, Sodium 275mg, Total Carbohydrate 23g, Dietary Fiber 0g, Sugars 0g, Protein 9g, Vitamin A 125 units, Vitamin C 2 units, Calcium 0 units, Iron 0 units
Oat Scones
3/4 cup skim milk
2 tablespoons oil
1 tablespoon sugar
3/4 cup rolled oats
2 cups reduced fat baking mix
1/3 cup sugar
1 teaspoon cinnamon
Heat oven to 350°F. Spread oats on cookie sheet. Bake at 350°F. for 8 to 12 minutes or until light golden brown. Increase oven temperature to 400°F. In medium bowl, combine baking mix, 1/3 cup sugar, cinnamon, currants and 1/2 cup of the toasted oats; mix well. Add milk and oil; stir just until soft dough forms. Sprinkle 2 teaspoons of the remaining oats on ungreased cookie sheet; drop dough onto cookie sheet, making 12 scones. Sprinkle tops with remaining oats and 1 tablespoon sugar. Bake at 400°F. for 15 to 20 minutes until light golden brown and centers are firm to the touch. Serve warm.
Nutrition Facts
Amount Per Serving: Calories 176 – Calories from Fat 36
Percent Total Calories From: Fat 20%, Protein 7%, Carbohydrate 72%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 0g, Cholesterol 1mg, Sodium 248mg, Total Carbohydrate 32g, Dietary Fiber 1g, Sugars 0g, Protein 3g, Vitamin A 43 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Pizza Bread Crusts
3 cups flour
1 tablespoon olive oil
1 tablespoon sugar
2 teaspoons yeast
1 teaspoon salt
1 teaspoon crushed or minced garlic
1 tablespoon parmesan, or romano grated
1/2 teaspoon Italian spices
Add in whatever order your breadmaker requires, just keep the garlic away from the yeast as you would the salt. Run through the dough cycle. When finished, remove from pan. Shape into crusts and let rise one more time. Before baking you can sprinkle more grated cheese and/or herbs and brush lightly with a little more olive oil. Prick the bottom to prevent large bubbles. Bake at 450-475 (depending on your oven) until lightly brown (10-15 minutes). Oil any non-stick pans lightly or sprinkle with cornmeal to prevent the dough from sticking. Bake until lightly brown. Freeze until needed.
Nutrition Facts
Amount Per Serving: Calories 389 – Calories from Fat 47
Percent Total Calories From: Fat 12%, Protein 11%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g, Cholesterol 1mg, Sodium 613mg, Total Carbohydrate 75g, Dietary Fiber 0g, Sugars 0g, Protein 11g, Vitamin A 11 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units
Pumpkin-Spice Muffins
1/2 cup whole wheat flour
1/2 cup sugar
2 teaspoons baking powder
2 teaspoons pumpkin pie spice
1/2 teaspoon baking soda
2/3 cup canned pumpkin
1 cup evaporated skim milk
1 egg
3 tablespoons canola oil
Apricot Cream Cheese
1 8 oz. package low-fat cream cheese
1/4 cup apricot preserves or all-fruit spread
Heat oven to 400′. Coat 12 muffin cups with nonstick spray. Whisk flours, sugar, baking powder, spice and baking soda in a bowl. In another bowl, whisk pumpkin, milk, egg and oil. Add pumpkin mixture to dry ingredients and stir just until moistened; divide batter among muffin cups. Bake until a toothpick inserted into center of a muffin comes out clean, about 20 minutes. Remove muffins from pan and place on a wire rack to cool. Serve warm or cooled with Apricot Cream Cheese (mix apricot jam and cream cheese for spread).
Nutrition Facts
Amount Per Serving: Calories 203 – Calories from Fat 67
Percent Total Calories From: Fat 33%, Protein 12%, Carbohydrate 55%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 28mg, Sodium 152mg, Total Carbohydrate 28g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 3384 units, Vitamin C 1 units, Calcium 0 units, Iron 1 units
Romano-Oregano Bread
1 cup water
3/4 cup Romano cheese, grated
3 tablespoons sugar
1 tablespoon dried oregano
1 tablespoon olive oil
1 teaspoon salt
1 package yeast
Follow manufacturer’s instructions for placing all ingredients into bread pan; select bake cycle, and start bread machine.
Nutrition Facts
Amount Per Serving: Calories 172 – Calories from Fat 32
Percent Total Calories From: Fat 19%, Protein 15%, Carbohydrate 67%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 7mg, Sodium 270mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 6g, Vitamin A 62 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Sour Cream & Chive Potato Bread
1/3 cup non-fat sour cream
water
1 tablespoon butter or margarine
1 teaspoon salt
3 1/2 cups bread flour
4 teaspoons snipped chives
1 tablespoon sugar
1 1/2 teaspoons bread machine yeast
Place potato flakes in a 2-cup measure. Add sour cream and enough water to equal 1-1/3 cups. Add potato mixture (treating as a liquid) and other ingredients in order given by manufacturer. Use the basic/white bread cycle and a medium/normal color setting. NOTE: This can be made with regular potatoes. In small saucepan, combine 3/4 cup water and 1/2 cup chopped peeled potatoes. Bring to a boil; reduce heat. Cook, covered, 8-9 minutes or until potato is very tender. Do not drain; cool. Mash potato in the water. Measure potato mixture. Add 1/3 cup sour cream and enough milk to equal 1-1/3 cups. Proceed as above.
Nutrition Facts
Amount Per Serving: Calories 159 – Calories from Fat 15
Percent Total Calories From: Fat 9%, Protein 13%, Carbohydrate 77%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 3mg, Sodium 209mg, Total Carbohydrate 31g, Dietary Fiber 0g, Sugars 0g, Protein 5g, Vitamin A 36 units, Vitamin C 0 units, Calcium 0 units, Iron 2 units
Spiced Apple Bread
1/2 cup applesauce
2 tablespoons margarine, room temperature
2 1/2 cups bread flour
3/4 cup rolled oats
1/4 cup sugar
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon ginger
2 1/2 teaspoons active dry yeast
Follow manufacturer’s instructions for placing ingredients into bread pan; select bake cycle, and start machine.
Nutrition Facts
Amount Per Serving: Calories 173 – Calories from Fat 25
Percent Total Calories From: Fat 14%, Protein 10%, Carbohydrate 76%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 218mg, Total Carbohydrate 33g, Dietary Fiber 1g, Sugars 0g, Protein 4g, Vitamin A 86 units, Vitamin C 7 units, Calcium 0 units, Iron 2 units
Sunflower Oatmeal Bread
1 cup whole wheat flour
1/3 cup uncooked oatmeal
2/3 cup bread flour
1/2 teaspoon salt
1 teaspoon sugar
2 tablespoons nonfat dry milk
1 tablespoon butter
1 tablespoon honey
3/4 cup water
1/3 cup hulled sunflower seeds
Use whole grain setting if available. Add sunflower seeds before last kneading if possible.
Nutrition Facts
Amount Per Serving: Calories 79 – Calories from Fat 11
Percent Total Calories From: Fat 14%, Protein 12%, Carbohydrate 74%
Totals and Percent Daily Values (2000 calories): Fat 1g, Saturated Fat 1g, Cholesterol 3mg, Sodium 107mg, Total Carbohydrate 15g, Dietary Fiber 0g, Sugars 0g, Protein 2g, Vitamin A 36 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units