Yam Biscuits and Crawfish Season – Yay!

Yam Biscuits

Yam Biscuits

It’s Crawfish Season – Yay!!

This Week on Twila TV’s “Holly’s Trim & Terrific Louisiana Kitchen” I featured our out-of-this-world Louisiana ingredients in the Crawfish and Artichoke Rice Dish. I look forward to crawfish season every year and love to cook with the leftover tails from our yummy crawfish boils. If you love fettuccine sauce you will love this dish!

I am a bread girl, and I just had to pair this savory recipe with one of my all-time favorite sides – Yam Biscuits! Healthy comfort food at it’s finest, these delicious biscuits have a touch of yam’s natural sweetness that will melt in your mouth. Best of all, they use Bisquick baking mix for extra ease and yumminess! Serve them as a side to a meat tray, with your meal and especially at breakfast – so many ways to gobble up this standout snack! Watch me make these dishes and more.

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Yam Biscuits from Holly Clegg’s trim&TERRIFIC Gulf Coast Favorites cookbook

Whip up these nutritious and delicious biscuits with pantry ingredients. Make different sizes of biscuits to match their intended use. I’ve served these at parties with a meat tray.

Makes 20 – 24 biscuits


1 (15-ounce) can sweet potatoes (yams), drained and mashed

4 cups biscuit baking mix

1/2 teaspoon ground cinnamon

3/4 cup skim milk

3 tablespoons butter, softened


1. Preheat oven 450°F. In mixing bowl, mix mashed yams with baking mix and cinnamon. Add milk and butter to mixture, stirring until blended.

2. Roll on floured surface to 1-inch thickness. Cut with 2-inch cutter or glass, and place on ungreased baking sheet.

3. Bake 10 – 12 minutes, or until golden brown. Serve hot.

Nutritional information per serving

Calories 115, Protein (g) 2, Carbohydrate (g) 17, Fat (g) 4, Calories from Fat (%) 35, Saturated Fat (g) 1, Dietary Fiber (g) 1, Cholesterol (mg) 0, Sodium (mg) 286 Diabetic Exchanges: 1 starch, 1 fat

Terrific Tidbit: For a savory biscuit, delete the cinnamon and add 1 tablespoon chopped parsley and 1 teaspoon seasoning salt or seasoning mix.

Check out more healthy Louisiana recipes.

Cooking on WAFB – Fish Tacos, Corn Dip and Strawberry Cheesecake Parfaits

Strawberry Cheesecake Parfait

Strawberry Cheesecake Parfait

This week I headed over to our friends at WAFB Channel 9 Noon Show and enjoyed making these Fish Tacos with Southwestern Cole Slaw, from my trim&TERRIFIC KITCHEN 101: Secrets to Cooking Confidence cookbook. The cool crunchy cole slaw is so yummy on these tacos or really is great as a side salad to anything you are barbecuing this summer. A Lenten favorite this time of year, I used tilapia but you can use any fish you have around, and cooking it couldn’t be easier! Just one ingredient, chili powder (and I seasoned it up with a little Slap Ya Mama’s Cajun seasoning), broil for a few minutes and that’s it! I have had people rave to me about this Corn Dip so I wanted to show how easy it is to whip up – will be your go-to entertaining appetizer. And last minute I made this Easter version of the Double Chocolate Candy Pizza using pastel M&M’s – pretty and fun to eat, and definitely not just for the kiddos!

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And for the ultimate reason to use our in-season, fresh Louisiana strawberries, this Strawberry Cheesecake Parfait recipe is out of this world! Serve in single serving cups for a beautiful display!


Strawberry Cheesecake Parfaits from Holly Clegg’s trim&TERRIFIC KITCHEN 101: Secrets to Culinary Confidence

A fabulous no-cook dessert! This berry and cheesecake combination creates an explosion of flavor for cheesecake fans.


Makes 8 parfaits


1 pound strawberries, stemmed and sliced

1 tablespoons sugar

1 (8-ounce) reduced-fat cream cheese

1/2 cup plain or vanilla nonfat Greek yogurt

1/2 cup confectioners’ sugar

1 teaspoon almond extract

1 1/2 cups frozen nonfat whipped topping, thawed, divided

2/3 cup graham cracker crumbs

Mint, garnish, optional


1. In bowl, sprinkle strawberries with sugar, toss and set aside

2. In mixing bowl, beat cream cheese, yogurt, confectioners sugar and almond extract until smooth. Fold in 1/2 cup whipped topping.

3. To assemble parfaits, in small dish or glass, layer graham cracker crumbs, cream cheese filling, and strawberries. Repeat layers if small enough dish and end with dollop of whipped topping. Garnish with mint, if desired.


Nutritional Information per serving:

Calories 188 Calories from Fat 34% Fat 7g Saturated Fat 4g Cholesterol 20mg Sodium 170mg Carbohydrates 25g Dietary Fiber 1g Total Sugars 17g Protein 6g, Dietary Exchanges: 1 1/2 other carbohydrate, 1 lean meat, 1 fat


Terrific Tips: Any berries or a combination may be used. Any time a recipe calls for yogurt or Greek yogurt, either is fine. I like Greek yogurt as it is a richer, creamier and thicker yogurt, especially in this dessert-but make sure to get vanilla flavor.

Find more seasonal fresh recipes.


Trader Joe’s Favorite Foods

Kale Chips

Kale Chips

It’s here! Trader Joe’s has made its way to Baton Rouge, Louisiana on Halloween 2013 to be exact, and I have been tasting my way through it ever since. With their fun Hawaiian shirts and friendly smiles – it is definitely a place to check out – if you haven’t already!

You walk in and immediately see the colorful selection of fresh flowers and you can’t beat the price! If you are looking for an instant pick-me-up look no further. Their produce is just beyond the flowers and I have already found a few favorites.  Lately I have been grabbing their pre-chopped and seasoned Brussels sprouts. Full of Vitamin C, which is important for joint protection, also having cancer preventative benefits – I love roasted Brussels sprouts and for just fifty cents more you can have them ready to bake – how easy is that?! Their organic pre-chopped kale is pretty great to have handy too. Add to your smoothie for a nutrient boost, bake it making easy Kale Chips in minutes (recipe below), or try this Sautéed Kale and White Beans recipe featured on WebMD.

I love adding dried cranberries to muffins, breads, and salads, and their orange flavored variety is so yummy. In fact, they have a great selection of dried fruits including wild blueberries and mangoes. A friend had a cheese and Kalamata olive board (so good!) at a party, and she added their Juicy Dried Mango pieces to the board. Creamy, salty, and sweet – what a combination – I might have eaten half of the board!

There is also a great selection of hummus – so many tasty flavors, with heart-healthy fiber, this is a go-to snack on its own or you can mix up your Mediterranean Layered Spread by choosing fun new flavors. Some of y’all on Twitter recommended the Cilantro Jalepeno Hummus and that is definitely on my list to try next visit!

Trader Joe's Curried White Chicken Deli Salad

Trader Joe’s Curried White Chicken Deli Salad

I like to keep this Curried White Chicken Deli Salad, packed with flavors and spice, with a touch of sweetness, on standby for a quick lunch. On a bed of lettuce, whole wheat bread and paired with my warm Quick Shrimp, and Corn Soup, this convenience item made a quick budget-friendly gourmet style lunch. Their almond butter is a delicious pantry staple to add a little variety to your PB&J, smoothies or baked goods.

I can’t wait to hear your favorite finds and add them to my list!


Kale Chips from Holly Clegg’s trim&TERRIFIC Eating Well to Fight Arthritis cookbook

Crisp and crunchy; melts in your mouth. No-fuss, simple, fun recipe.


Makes 8 servings

1 bunch of curly kale, washed, dried, torn into 2-inch pieces

Salt to taste


1. Preheat oven 400°F. Line baking pan with foil and coat with nonstick cooking spray.

2. Spread kale on prepared pan in single layer. Coat kale lightly with nonstick cooking spray. Season to taste.

3. Bake 8-10 minutes or until kale is crispy and edges brown.


Nutritional information per serving:

Calories 19 Calories from Fat 0 Fat 0g Saturated Fat 0g Cholesterol 0mg Sodium 17mg Carbohydrates 4g Dietary Fiber 1g Total Sugars 0g Protein 1g Dietary Exchanges: Free


Find more of Holly’s fun delectable dishes here.




Sweet Potato Cinnamon Bundt Cake with Orange Glaze

Sweet Potato Cinnamon Bundt Cake with Orange GlazeSweet potatoes are one of my favorite healthy Louisiana ingredients, rich in fiber, and Vitamins A, C and E. An all-star dessert would have to by my Sweet Potato Cinnamon Bundt Cake with Orange Glaze because of this story.  I tested the recipe, and thought it was delicious, but decided I really didn’t have room for it in my trim&TERRIFIC Gulf Coast cookbook.  I sliced some of the cake to take to my gym; immediately I had requests for the recipe! So, I told my mother about the story and she said to email her the recipe.  My mother made it for some friends and her doctor – after tasting the cake, I was bombarded with recipe requests from whomever she gave a piece and I wasn’t even including the recipe in my book.  Well, as you have probably figured out, I made room for the recipe in the cookbook and I am delighted to share it with you now.

Sweet Potato Cinnamon Bundt Cake with Orange Glaze from Holly Clegg’s trim&TERRIFIC Gulf Coast cookbook

The natural sweetness of sweet potatoes with a cinnamon streusel and citrus glaze creates one amazing cake. I was bombarded with requests for the recipe!

Makes 16-20 servings
1/2 cup butter
1/2 cup sugar
2/3 cup light brown sugar, divided
1 egg
2 egg whites
1 (15-ounce) can sweet potatoes (yams), drained and mashed or 1 cup cooked, mashed fresh Louisiana yams
2 1/2 cups all-purpose flour
1 1/2 teaspoons baking powder
1 teaspoon baking soda
3 1/2 teaspoons ground cinnamon, divided
1 cup nonfat plain yogurt
1 teaspoon vanilla extract
1/2 cup chopped pecans
1 cup confectioners’ sugar
2 tablespoons orange juice
1 teaspoon lemon juice

1. Preheat oven to 350ºF. Coat nonstick Bundt pan with nonstick cooking spray.
2. In mixing bowl, beat together butter, sugar, 1/3 cup brown sugar, egg, egg whites until light and fluffy. Add sweet potatoes and mi.
3. In another bowl, combine flour, baking powder, baking soda, 2 teaspoons cinnamon. Gradually add flour mixture to mixing bowl alternately with yogurt, beginning and ending with flour mixture. Add vanilla.
4. In another bowl, combine pecans with remaining 1/3 cup brown sugar and 1 1/2 teaspoons cinnamon.
5. Spread one-third of batter into prepared pan. Sprinkle with half pecan topping. Repeat layers ending with final one-third of batter. Bake 40–45 minutes or until toothpick inserted comes out clean.
6. Cool in pan 10 minutes. Invert onto serving plate. In small bowl, whisk together remaining ingredients. Drizzle over warm cake.

Nutritional information per serving:
Calories 225, Calories from fat (%) 28, Fat (g) 7, Saturated Fat (g) 3, Cholesterol (mg) 23, Sodium (mg) 155, Carbohydrate (g) 37, Dietary Fiber (g) 2, Sugars (g) 20, Protein (g) 4, Diabetic Exchanges: 2 1/2 carbohydrate, 1 1/2 fat

Terrific Tidbit: When a recipe calls for canned sweet potatoes, fresh may also be used.

Check out more of my easy, healthy Louisiana recipes





Crawfish Etouffee- a Louisiana Favorite

Crawfish EtouffeeFrom my daughter Haley:  After adjusting back into school after winter break, I realized how much I missed my southern foods!  Within one week I made Crawfish Etouffee and Chicken and Sausage Gumbo both from my mom’s Gulf Coast Favorites book.  All of my friends at school love southern cooking and hover around my kitchen when I am cooking.  I always love to share southern recipes, because my friends always rave about how tasty the recipes are.  Both recipes took very little time and were full of flavor.  The only downside is that seafood is extremely expensive in St. Louis.  After a few grocery bills, my parents cut my southern craving down to only a few seafood recipes per month!

Crawfish Etouffee recipe from Holly Clegg’s trim&TERRIFIC Gulf Coast Favorites Cookbook
The key ingredients in this popular Louisiana staple are tender crawfish simmered with onion, green pepper, and garlic stared with a light roux. This easy to follow recipe will quickly become part of your Cajun recipe repertoire.

Makes 4 (1-cup) servings

2 tablespoons butter
3 tablespoons all-purpose flour
1 onion, chopped
1/2 cup chopped green bell pepper
1 teaspoon minced garlic
1 cup fat-free chicken broth
1 tablespoon paprika
1 pound crawfish tails, rinsed and drained
Salt and pepper to taste
1 bunch green onion tops only, finely chopped

1. In large nonstick skillet coated with nonstick cooking spray, melt butter, stir in flour.
2. Cook over medium heat until light brown, 5–8 minutes, stirring constantly. Add onion, green pepper, and garlic, sauté until tender, 5 minutes.
3. Gradually add chicken broth, stir until thickened. Add paprika and crawfish. Bring to boil.
4. Reduce heat, cover, cook 20–25 minutes, stirring occasionally. Salt and pepper to taste.
5. Stir in green onions, cook another few minutes.

Nutritional information per serving: Calories 210, Calories from fat (%) 31, Fat (g) 8, Saturated Fat (g) 4, Cholesterol (mg) 170, Sodium (mg) 257, Carbohydrate (g) 13, Dietary Fiber (g) 4, Sugars (g) 4, Protein (g) 22, Diabetic Exchanges: 1 carbohydrate, 3 lean meat

Terrific Tidbit: The browned flour and oil creates a roux that gives the etouffee that deeper color

Check out Holly’s healthier Louisiana recipes

Chocolate Chip Banana Bread – Chocolate is a Health Food

Banana Chocolate Chip Bread

Banana Chocolate Chip Bread

Did you know that chocolate can be considered a health food?! Dark chocolate is full of antioxidants and nutrients that are good for the body – helping reduce blood pressure, blood clots, and slowing the aging process! The best of both worlds – what can be better! When not making sweet treats myself, I love to send Shari’s Berries as gifts as they make delicious chocolate covered strawberries – so I was thrilled to hear that they are working on a project called “Fit for Fitness” – looking for ways to incorporate chocolate into a healthy lifestyle – just in time for National Nutrition Month.

This Banana Chocolate Chip Bread from my trim&TERRIFIC Eating Well To Fight Arthritis cookbook is an example of just that – healthy and delicious! A favorite of all ages, I like to make them in mini loaves and keep them in the freezer to pull out for a quick breakfast, snack or gift.


Banana Chocolate Chip Bread from Holly Clegg’s trim&TERRIFIC Eating Well To Fight Arthritis 

What can be better than a rich chocolate banana bread with chocolate chips — need I say more?

Makes 16 slices

1/4 cup canola oil
1/2 cup light brown sugar
1/4 cup sugar
1 teaspoon vanilla extract
2 eggs
1 1/2 cups mashed bananas (3-4 ripe bananas)
1 1/2 cups all-purpose flour
1/4 cup cocoa
1 teaspoon baking soda
1 teaspoon baking powder
1/4 cup skim milk
1/2 cup dark or semisweet chocolate chips
1/2 cup chopped pecans

1. Preheat oven 350°F. Coat 9x5x3-inch loaf pan with nonstick cooking spray.
2. In mixing bowl, beat oil, brown sugar, sugar and vanilla until creamy. Add eggs, mixing well. Add bananas.
3. In small bowl, combine flour, cocoa, baking soda and baking powder. Stir in flour mixture and milk; mixing only until combined. Stir in chocolate chips and pecans. Transfer batter into prepared pan.
4. Bake 45-50 minutes, or until a toothpick inserted in the center comes out almost clean.

Nutritional information per serving:
Calories 206, Calories from Fat 37%, Fat 9g, Saturated Fat 2g, Cholesterol 23mg, Sodium 117mg, Carbohydrates 30g, Dietary Fiber 2g, Total Sugars 17g, Protein 3g, Dietary Exchanges: 2 other carbohydrate, 2 fat

Nutrition Nugget: A prime food for arthritis sufferers, bananas offer loads of important nutrients to help build collagen and beat inflammation such as vitamin C, B-6 and folate.

Terrific Tip: Don’t overcook: Chocolate cooks after removed from oven.

Check out more of my delicious healthy recipes.

Curry Chicken to Combat Inflammation

Curry Chicken0001Believe it or not, you have the keys to health right in your pantry-spices! Spices contain beneficial phytonutrients that can have powerful effects on health. This Curry Chicken is from the No Muss No Fuss chapter of my Eating Well to Fight Arthritis cookbook. Turmeric is the key ingredient, an Asian mustard-yellow spice found in curry. Research shows that turmeric may help the body reduce arthritis symptoms by reducing inflammation. With only 4 pantry-friendly ingredients, I threw this yummy meal together just the other night, and served it with brown rice to soak up the sauce!

Curry Chicken from Holly Clegg’s trim&TERRIFIC Eating Well to Fight Arthritis cookbook

Need a quick chicken dish loaded with flavor, toss together chicken and four ingredients for a sweet and savory melt in your mouth flavor!

Makes 6 servings

2 tablespoons butter, melted
1/4 cup honey
1/4 cup spicy brown mustard
1/2 teaspoon ground curry powder
1 1/2 pounds skinless, boneless chicken breasts

1. Preheat oven 375ºF. Line baking pan with foil and coat with nonstick cooking spray.
2. In bowl, combine all ingredients except chicken. Coat chicken in curry sauce, place chicken on pan and pour remaining sauce over chicken.
3. Bake 40-45 minutes; turning chicken halfway through, cooking until chicken is done.


Calories 216 kcal, Calories from Fat 30%, Fat 7g, Saturated Fat 3g, Cholesterol 83mg, Sodium 266mg, Carbohydrates 12g, Dietary Fiber 0g, Total Sugars 12g, Protein 24g, Dietary Exchanges: 1 other carbohydrate, 3 lean meat

More anti-inflammatory recipes.

Fish Tacos with Southwestern Cole Slaw- Easy Dinner

Fish TacosDon’t have time to cook and looking for a delicious meatless meal? One of my very favorite ingredients is seafood, always keeping various types – salmon, shrimp, tilapia in the freezer for quick, go-to meals. With Lenten season upon us, what better time to spotlight this mouth-watering meal, Fish Tacos with Southwestern Cole Slaw from my trim&TERRIFIC KITCHEN 101: Secrets to Cooking Confidence . With only 140-200 calories and very little fat and sodium in 4 ounces –  fish is always a lean heart-healthy choice, and you will be amazed that this dish is diabetic-friendly! Jarred jalapeno may be used, adjusted to preference, or left out.  What a great fresh recipe to check out for the novice or busy cook – I cannot wait for you to try!

 Fish Tacos with Southwestern Cole Slaw from Holly Clegg’s trim&TERRIFIC KITCHEN 101: Secrets to Cooking Confidence 

Spicy fish and fabulous cool cole slaw — easy and perfect pairing.

Makes 6 fish tacos

1 1/2 pounds tilapia filets (or fish of choice)
1/2 teaspoon chili powder
Salt and pepper to taste
6 flour tortillas (or corn tortillas)
Southwestern Cole slaw (recipe follows)

1. Preheat broiler. Season fish with chili powder and season to taste. Broil 4-6 minutes per 1/2–inch thickness or until fish flakes with fork. Fish may be grilled or pan sautéed also.
2. Fill each tortilla with fish and Southwestern Cole Slaw (see recipe).
3. Warm tortillas according to package directions or heat in microwave about 30 seconds covered with damp paper towel. Serve with cole slaw or condiments of choice

Nutritional info per serving:
Calories 209, Calories from Fat 19%, Fat 4g, Saturated Fat 2g, Cholesterol 57mg, Sodium 353mg, Carbohydrates 16g, Dietary Fiber 1g, Total Sugars 1g, Protein 26g, Dietary Exchanges: 1 starch, 3 lean meat

Southwestern Cole Slaw
Serve extra slaw with burgers.

Makes 12 (1/2 cup) servings

1 (10-ounce) bag angel hair or classic cole slaw (about 5 cups)
1 cup chopped green onions
2-3 tablespoons chopped jalapeños (found in jar)
1/2 cup chopped tomatoes
1 (11-ounce) can Mexican style corn, drained
3/4 cup nonfat plain Greek yogurt
1 tablespoon light mayonnaise
2 tablespoons seasoned rice vinegar
1 avocado, chopped and drizzled with lime juice

1. In large bowl, combine cole slaw, green onions, jalapeños, tomatoes, and corn.
2. In small bowl, mix yogurt, mayonnaise, and vinegar. Toss with slaw. Season to taste and fold in avocados.

Nutritional info per serving
Calories 76, Calories from Fat 35%, Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 173mg, Carbohydrates 10g, Dietary Fiber 3g, Total Sugars 4g, Protein 3g, Dietary Exchanges: 1/2 starch, 1/2 fat

Check our more of Holly’s easy healthy seafood recipes.


Spinach Artichoke Dip – Delicious GREENS

Spinach Artichoke Dip  EEDo you have a St. Patrick’s Day parade where you live? Here in Baton Rouge it is a great neighborhood parade that turns into a pretty big deal. And if you live on or near the route you better have a few snacks as you are sure to have some parade revelers as guests. Solve your party food, appetizer, and finger food needs! My quick, popular version of Spinach Artichoke Dip includes creamy Brie and Parmesan. Really hard to beat, try it if you doubt me. Serve with pita chips or vegetables, like red pepper squares, cucumber rounds and carrots.

If you’re in true entertaining mode serve in easy, yet impressive bread bowl. To create cut a thin slice off the top of a round bread and scoop out the soft inside, leaving a shell. Fill with spinach dip. Wrap tightly in foil and bake until hot, about 20-25 minutes. No clean up!!


Spinach Artichoke Dip from Holly Clegg’s Trim & Terrific Gulf Coast Favorites

Makes 20 (1/4-cup) servings

1 onion, chopped
1/3 cup  all-purpose flour
2 cups skim milk
1 teaspoon minced garlic
2 (10-ounce) boxes frozen  chopped spinach, thawed and drained
4 ounces Brie cheese, rind removed and cubed
1/3 cup grated  Parmesan cheese
1 (14-ounce) can artichoke hearts, drained and quartered
Dash cayenne
Salt and pepper to taste

1. In a nonstick pot coated with nonstick cooking spray, sauté onion until tender. Stir in flour. Gradually add milk, stirring constantly, heating until bubbly and thickened.

2. Add garlic, spinach, Brie, and Parmesan cheese, stirring until cheese is melted. Stir in artichokes, cayenne and season to taste.

Nutritional information per serving:
Calories 54 Calories from fat 34% Fat 2g Saturated Fat 1g Cholesterol 7mg Sodium 125mg Carbohydrate 5g Dietary Fiber 1g Sugars 2g Protein 4g Dietary Exchanges: 1/2 other carbohydrate, 1/2 lean meat

For more Louisiana southern recipes visit my website www.hollyclegg.com.

Double Chocolate Candy Pizza – Not Just for the Kids!

Chocoalte PizzaaDouble Chocolate Candy Pizza from my Gulf Coast Favorites cookbook has made me the most popular mom throughout all three of my kids’ years in school. Still requested, now my daughters make it themselves. Watch for the adults to be the first to grab a piece.  Cut into small squares to please a crowd. I have used both seasonal and regular M&M’s to show you in this pizza.  I love to use seasonal candies to celebrate the season and add sweet flair to the holiday.

Double Chocolate Candy Pizza from Holly Clegg’s trim&TERRIFIC Gulf Coast Favorites Cookbook

1/2 cup butter
1 cup sugar
1 egg
1 teaspoon vanilla extract
1 1/2 cups all-purpose flour
1/4 cup cocoa
1/2 teaspoon baking soda
1 cup candy-coated milk chocolate candies, divided
1/4 cup flaked coconut
1 1/2 cups miniature marshmallows
1/2 cup chopped pecans, optional

1. Preheat oven 350ºF. Coat 12 – 14-inch pizza pan with nonstick cooking spray.

2. In large mixing bowl, beat together butter and sugar until fluffy. Add egg and vanilla, blending well. In small bowl, combine flour, cocoa, and baking soda. Gradually add to sugar mixture, blending until well mixed.

3. Spread dough on prepared pan, spreading dough to within 1 inch of  edge of  pan. Sprinkle dough with candies, coconut, marshmallows, and pecans. Bake 18 – 20 minutes, or until edges are set. Don’t overbake. Cool, and cut into slices.

Terrific Tip: Use seasonal candies to keep in the holiday spirit on Halloween, Christmas, Valentine’s Day, and Easter.

Nutritional information per serving:

Calories 235, Protein (g) 3, Carbohydrate (g) 36, Fat (g) 9, Calories from Fat (%) 35, Saturated Fat (g) 3, Dietary Fiber (g) 1, Cholesterol (mg) 15, Sodium (mg) 123, Diabetic Exchanges: 2.5 other carbohydrate, 2 fat