Sunday in Iowa

A nice day to wash the fire truck...

           In front of the handsome combination city hall-fire station in Oskaloosa, Iowa

Gluten Free Products That Taste Good

  As most of our readers know, we do not accept any advertising on our blog so you will know that when we recommend a product it is because we like it. That said, I rarely buy any Gluten Free mixes because of the expense. However, I recently tried two, new to me, products that I must say were excellent and almost worth the cost.

  As Sue reminds me, if I had children who were celiacs I would use more of the gluten-free baked products and I am sure I would, but as it is just me, I just avoid eating them.

  The two products I would buy again are King Arthur pancake mix even though it is on average $5.00 a box in our stores (this makes 16 small pancakes). The thing is that it made the nearest taste to real pancakes I have tried. What a treat! I will buy it again when I want to splurge on a pancake or waffle supper. 

  The other product is Kikkoman Gluten Free Soy Sauce. We all like stir fry and the majority of soy sauces are not GF and are wheat based. This is one that I am going to use often regardless of cost as I have looked for a GF soy sauce for a long time. The other plus is that it tastes like regular soy sauce which I haven’t found in anything else.

  I would also recommend Bisquick Gluten Free all purpose baking mix. This also averages $5.00 a box. I have made biscuits from it which aren’t too bad, but mainly I use it for breading everything from fish to chicken and we prefer it to regular flour for fish. If you use it mainly for breading, a box lasts quite awhile. I am going to try it for pancakes also and maybe a coffee cake. 

  I hope this helps some of our Celiac friends out there find something they will like and can eat. Gluten Free diets get old fast and we all need a little treat sometimes. 

Cook's Choice...

We're tired...of trying to find a week's worth of recipes from the same cookbook!  So this next week, we're going to post some summer recipes we have made lately that don't all come from the same book...but that we enjoyed making, serving and eating.

Family Favorites - Sole Meuniere

  This is my variation of  Sole Meuniere. We do not like real saucy dishes so I do not use as much butter and lemon as the original. This is my recipe version of a classic dish. 

  If you use Sole and cook it a short amount of time, this is a dish to savor.   We can not find fresh Sole around here so I bought frozen and thawed it in the refrigerator 4 hours. 

  Two minutes on each side and put on warm plate and pour the small amount of sauce over the fish and serve,

Cook time 10 minutes  Serves 2

Sole Meuniere

Ingredients

 1/2 cup all-purpose flour

 Kosher salt and freshly ground black pepper

 4 fresh sole fillets (or frozen), 3 to 4 ounces each

 3 tablespoons butter

 1/2 teaspoon grated lemon zest

 3 tablespoons freshly squeezed lemon juice

 1 tablespoon minced fresh parsley if desired

Directions

  Preheat the oven to 200 degrees F. Have 2 heatproof dinner plates ready

Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels.  Heat 3 tablespoons of butter in a large (12-inch) sauté pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. Put in a warm oven on warm plate and cook the other 2 pieces. 

  If needed you can add a little more butter. When fish is done, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan.   Pour the sauce over them, sprinkle with the parsley and serve immediately.

Orange Whip

  Looking for a cool, easy dessert recipe? Here is a very good one. From the Taste of Home’s Budget Suppers, the recipe for Orange whip was easy to make and tasted great. We had it with whipped cream on top.

  I started out with squeezing oranges, but after six only gave me about a cup of juice, I added Tropicana orange juice for the rest of the juice. Worked fine. I did put a small amount of orange peel in to add a little more fresh flavor. All bottled orange juice would work well also. A small amount of orange zest or lemon zest would perk it up.

  Orange Whip

1 envelope unflavored gelatin

⅓ cup sugar

⅛ Teaspoon salt

1 - ¾ cups hot orange juice (150°)

Whipped topping if desired

  In a mixing bowl, combine the gelatin, sugar and salt’ add the hot orange juice and stir until the gelatin dissolves. Chill until slightly thickened, about 1 -½ hours.

  Beat on low speed until light and fluffy. Spoon into dessert dishes; chill until firm. 

YIELD 6 servings

Banana Custard Pudding

Our grandmother used to call this “boiled custard”, as opposed to baked custard, I suppose.  But this nutritious pudding is easy to make and certainly fits the budget category – it cost me $1, at a time when milk is a little high priced.   You don’t even need the banana; the custard is good just as it is.  It’s not nearly as sweet-tasting as commercial pudding mixes or pudding cups, and this old-fashioned dessert is also excellent for those on a gluten-free diet.

I poured mine into a shallow glass dish, and covered it with plastic wrap right on the surface of the pudding, so it would cool fast and not get a skin on top.   I am going to use the egg whites for easy coconut macaroons, another dessert we like.                 

Banana Custard Pudding

     1/2  Cup  Sugar

  1         Tablespoon  Cornstarch

     1/8  Teaspoon  Salt

  1 1/2  Cups  Whole Milk

  3         Large  Egg -- Yolks

  1         Teaspoon  Vanilla Extract

  1         Medium  Banana -- sliced

In a saucepan, combine sugar, cornstarch and salt.  Gradually add milk, cook and stir over medium heat until mixture comes to a boil.  Cook and stir 2 minutes longer.

Stir a small amount into the egg yolks, then return all to the pan.  Cook and stir until thickened.  Remove from the heat and stir in vanilla extract.  Chill for 1 hour.

Just before serving, fold in banana.

4 Servings

2013 Cost:  $1.00 or 25¢ per serving.

"Taste of Home Budget Suppers "

Per Serving: 246 Calories; 7g Fat (25.0% calories from fat); 8g Protein; 39g Carbohydrate; 1g Dietary Fiber; 171mg Cholesterol; 165mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 1/2 Non-Fat Milk; 1 Fat; 1 1/2 Other Carbohydrates.

Just Peachy...

from Myrna...
This recipe from my Better Homes

and Gardens 1962 cookbook uses canned Peaches. I used it for years as we lived out in the country on Lake Superior when I was a young house wife.

No fresh peaches to be had, anywhere. The nearest town was nine miles away and the town had one grocery store. It was a mining company owned town and I tried not to buy there too often. Once a month I would make a trip to Duluth to grocery shop, but still no fresh peaches.

  If you are lucky enough to have home canned peaches use them. If you buy canned peaches try to find the ones packed in syrup as that is what this recipe is designed for.

  It is still a very good pie recipe and I really prefer it to one using fresh peaches. Still warm and topped with a scoop of ice cream it can’t be beat. Do be careful with the almond extract. it is quite strong and a little goes a long way.

Golden Peach Pie

2  1- pound cans sliced peaches

½ cup sugar

2 tablespoons all purpose flour

¼ teaspoon nutmeg

Dash salt

1 tablespoon butter

1 tablespoon lemon juice

½ teaspoon grated orange peel (can be omitted)

⅛ teaspoon almond extract

Pastry for 2 crust pie

 Drain peaches, reserving ½ cup of the syrup. You should have about 2 ⅔ cups of peaches. Combine sugar, flour, nutmeg, and salt. Add reserved syrup. Cook stirring constantly till thickened. 

  Add butter, lemon juice, peel if using, almond extract and peaches. Stir until blended.

Pour into pie shell. Adjust lattice crust. Bake in hot oven (400°) for 40 minutes.

  Pie will be bubbling along the edges. Cool till just warm and serve plain or with ice cream.

from Sue...
We love home-canned peaches. I buy several lugs of Elberta peaches when they come in at our local supermarket in late July or early August. These are “freestone” peaches; and are easy to pit. They have a flavor unlike the “cling” peaches that commercial canners usually use, much better in our opinion. Fully ripe peaches should slip their skins easily, if you are unsure that they are ripe, try one. If it doesn’t slip its skin quickly, let them ripen another day or two at room temperature. This recipe is for light syrup; heavy syrup will make “floating” peaches. This is also a hot pack; raw packs make poor-quality peaches according to Clemson University in South Carolina – home of peach experts.  You can use other preservatives besides Fruit Fresh, following directions on the package, but it is the most readily available around here.
I'm not a "blue-ribbon" canner, we just like to preserve the deliciousness of the season. 
Home Canned Peaches

1 lug Peaches, Elberta (size  60)
3 Tablespoons Fruit Fresh
3 Quarts cool water -- in dish pan with fruit fresh
16 each canning jars, pints with lids
2 1/2 Cups sugar
10 Cups Water -- for syrup
Heat water in a stock pot with a pasta insert if you have one; add peaches and heat for 1 minute, strain, drop into cold water in small dishpan, then peel and halve. Hold in a mixture of 3 quarts cool water with 5 Tbsp Fruit Fresh in large, clean dishpan. Repeat until all are ready. Make sure all the pieces are covered well with Fruit Fresh, plunging the newest ones down into mixture. (If you plan to can pints and have one canner, you may want to stop with ½ of the lug, can them, and then get the rest ready).  Don't fill jars until you are ready to put them in the canner immediately.
Heat water in a boiling water bath canner. Heat the sugar and water for syrup in a stock pot or jelly pan. Add enough peaches for a canner load (about 7-8 halves per pint) and heat 5 minutes in syrup. In small saucepan, heat water to a simmer, add and hold lids for 5-10 minutes.
In hot, clean jars, pack fruit, pit side down, (use a teaspoon stuck into the pit side to place them in the jar quickly and easily), cover with syrup with 1/2 inch headspace; remove bubbles; wipe off rim; cap and place in canner. Process for 20 minutes for pints or 25 minutes for quarts at 1000’ altitude in a boiling water bath canner. Cool on a folded towel (I put the towel on a half-sheet pan so I can move it).

A size 60 lug holds 60 peaches or 2 canner loads of pints. (There are 40 peaches in a size 40 lug – about 2 ½ peaches per jar.  I usually slice the large peaches so I can get them in the jar). A lug will make about 8+ quarts or 16-17 pints.

August 2009 Cost: $18.40 or $ 1.06 per pint jar.  Cost in 2010:  $16.49 or $.95 per pint jar.

Yield: "15-16 Pint Jars"

Check Home Canning Information for additional help.


My Husband and I canned 52 pints of peaches from the 3 lugs pictured.  We ran 2 water-bath canners (I use 20 Qt. Stainless stockpots with racks in them).  The peaches were perfect, and we didn't waste one. 

Cucumbers in Cream

My husband made this recipe for the blog…it’s that easy.  But, as he said, if your mom wasn’t around to ask how she made this; it was nice to have directions.    We used garden cucumbers – perfect.

This recipe is best made a few minutes before your meal, so the dressing doesn’t get watery.                  

Cucumbers in Cream

     1/4      Cup  White Vinegar

  1             Cup  Heavy Cream

  5             Medium  Cucumbers -- sliced

     1/4      Teaspoon  Salt

     1/8      Teaspoon  Pepper

In a large bowl, gradually whisk the vinegar into the cream.  Gently stir in the cucumbers, salt and pepper.  Serve immediately or refrigerate for a short time.

Serve with a slotted spoon.

8 Servings

"Taste of Home Budget Suppers"

Per Serving: 128 Calories; 11g Fat (75.1% calories from fat); 2g Protein; 6g Carbohydrate; 2g Dietary Fiber; 41mg Cholesterol; 82mg Sodium.  Exchanges: 0 Grain (Starch); 1 Vegetable; 0 Non-Fat Milk; 2 Fat; 0 Other Carbohydrates.

Seasoned Swiss Steak

  I rarely make Swiss Steak. It is not a favorite of ours, and I normally would do round steak with mushrooms and onions. However this recipe from the Taste of Home Budget Cookbook did not have tomato juice, just the can of diced tomatoes and I liked the idea of the carrots with it. The addition of the dry ground mustard to the flour coating added a nice tang to it also.

  It turned out very well, warmed up great for lunch the next day and was very tender.

I did buy the round steak at our local Fareway store meat counter and the butcher ran it through the tenderizer for me. Just once as otherwise it doesn’t hold together well.

  This is quite a good way to fix round steak and we will have it again. If you are a fan of swiss steak, you might want to give this a try.

Seasoned Swiss Steak

¼ cup flour

1 tablespoon ground mustard

1 teaspoon salt, divided

1/4 teaspoon pepper

1 ½ pounds boneless round steak cut into serving size pieces

2 tablespoons vegetable oil

1 cup diced carrots

½ cup each chopped onion and green pepper

1 tablespoon brown sugar

1 tablespoon Worcestershire sauce

1 can (14 ½ ounces) diced tomatoes, undrained

¼ cup cold water

  In a bowl, combine the flour, mustard, ½ teaspoon salt and ⅛ teaspoon pepper. Rub the flour mixture over the steak. Brown in the oil on both sides.

  Place in an greased 2 ½ baking dish. Top with the carrots, onion, green pepper, brown sugar and Worcestershire sauce. Pour tomatoes over all. Cover and bake at 350. For 1 ½ to 2 hours. (Mine took the two hours)

 Strain pan juices, if wanted, for a sauce to pour over the meat. Add the remaining salt and pepper to the pan juices if needed.

YIELD: 6 servings

Sunday in Iowa

May and June here have been wet and cool, making planting season late, but in every small town we drove through yesterday, you could see well-tended gardens like this one in Parnell, Iowa.

Picnic Salads

Here are a couple of our favorite summer picnic salads for you.

From Myrna:
I needed to use some of the farm eggs we got from Sue's brother-in-law so I made Macaroni Salad for supper. Since I used 5 eggs total and some vegetables left over in the fridge this helped use some leftovers as well as the eggs. Along with hot dinner rolls fresh out of the oven and butter everyone was happy. The three extra hard boiled eggs are for me to eat, as I cannot have the macaroni or the rolls.

Macaroni Salad

4 cups cooked (8oz uncooked) small macaroni: rings, shells, etc

about 1 1/2 cups sliced celery

1/2 cup cut up green onions or regular onions (if using regular onion, use a little less)

1/4 cup sliced radishes

diced green or red pepper (the red looks nice)

2 TB snipped parsley

2 hard boiled eggs cut up

4 hard boiled eggs sliced to decorate top

Paprika sprinkled over top when all mixed

Dressing

1 cup mayo

2 TB vinegar

2 tsp. prepared mustard

1/2 tsp celery seeds

1 to 1 1/2 tsp. salt

dash of pepper

Mix ahead so it is well chilled. I usually use white wine vinegar as we like the flavor better than white.

I also use Miracle Whip instead of mayo, again just personal taste. Do use the celery seed as it adds a good flavor.

From Sue:
This refreshing salad is perfect when cucumbers and peppers are ready in the garden or Farmer’s Market. I use home-canned chicken or turkey, but any diced cooked chicken or purchased canned chicken work, although the purchased canned chicken has much more sodium. I don’t know where I found this recipe, but I have been making it for most of our marriage.
I purchase roasted walnut oil for a delicious bread recipe I have, and am always on the lookout for other ways I can use it to boost the flavor of a recipe that has nuts in it, so I can use the oil before it gets rancid. It adds a nice touch to this salad, but olive oil or salad oil is a good substitute, and not as expensive.  Choose a gluten-free mayonnaise if necessary, like Duke's or Mrs. Clark's.

Chicken Rice Salad
2/3 cup Instant Brown Rice or long grain white rice
1 Cup Chicken Broth -- From chicken, add water to make amount
12 ounces Canned Chicken -- drained , or 1 pint home canned
2 tablespoons Cider Vinegar
2 tablespoons Roasted Walnut Oil or olive oil
2/3 cup Celery -- diced
1/4 cup Sweet Red Pepper
1/4 cup Cucumber -- diced
2/3 cup Green Grapes -- halved
4 tablespoons Pecans -- or walnuts (broken)
1/4 cup Mayonnaise
Cook the rice in the chicken broth. While still warm, mix in oil and vinegar and chicken. Chill 2 hours or overnight. Add remaining ingredients and mayonnaise, cover and refrigerate 2 hours or until well-chilled. Serve. Yield: "5 Cups" 5 to 6 main dish servings

Summer 2013 Cost: $3.20 or 54¢ per serving if grapes and vegetables must be purchased and home-canned chicken is used; less if you have garden cucumbers and peppers.
Per Serving: 301 Calories; 20g Fat (59.1% calories from fat); 15g Protein; 17g Carbohydrate; 1g Dietary Fiber; 38mg Cholesterol; 482mg Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 0 Vegetable; 2 Fat; 0 

Family Favorites - Beef Chow Mein

  Made Chow Mein for supper tonight. Now this was a dish popular back in the fifties and sixties. Not Stir Fry or Asian food as we know it now. I am sure no self respecting Asian ever ate it. However, it was served on many American dinner tables. 

  We all like it so I serve it once in awhile for my family. You can make a casserole out of it, but traditionally it was served over rice and you put deep fried Chinese noodles on top. I can still buy these here. Canned or in cello bags which are crunchier. This recipe works equally well with left over chicken or pork, but the traditional way is with ground beef. Molasses is needed for the flavor.

Beef Chow Mein

Makes: 4 servings

INGREDIENTS:

1 lb. lean ground beef

1 1/2 cups sliced celery

1 (16-oz.) can bean sprouts, drained

1 (8-oz.) can sliced water chestnuts, drained

1 (4-oz.) can Mushroom Pieces and Stems, drained

1 3/4 cups beef flavored broth *

1 (2-oz.) jar diced pimientos, drained

2 tablespoons soy sauce

2 tablespoons molasses-add one at a time tasting before adding more

1/2 teaspoon ginger

2 tablespoons cornstarch

3 tablespoons water

4 cups hot cooked rice

chow mein noodles for top

DIRECTIONS:

1. Brown ground beef in large skillet over medium-high heat for 5 to 7 minutes or until thoroughly cooked, stirring frequently. Drain.

2. Add celery, bean sprouts, water chestnuts, mushrooms, broth, pimentos, soy sauce and ginger; mix well. Reduce heat; cover and simmer 15 minutes, stirring occasionally.

3. Meanwhile, in small bowl, blend cornstarch and water until smooth.

4. Stir cornstarch mixture into beef mixture. Cook until mixture is bubbly and slightly thickened. Serve over rice, top with chow mein noodles. If desired, serve with additional soy sauce.

NUTRITION INFORMATION:

1/4 of Recipe: Calories 705 (Calories from Fat 340); Total Fat 38g (Saturated Fat 10g); Cholesterol 65mg; Sodium 1460mg;

*If you do not have beef broth, bullion cubes work, but they will make it saltier. I have many times used chicken broth which works well.

Moist Chocolate Cake

  When you want a quick, simple dessert that is not overly rich, this is the recipe for you. It took about 6 minutes to put it together and then the baking and cooling time. Do let it cool before sifting the powdered sugar on it. We had it with homemade ice cream later that evening. Just right. Not too rich to have with a dish of ice cream and you could certainly eat it on its own. Maybe a nice cold glass of milk with it. Either way, you will like this small cake size that lets you eat it and not have it sitting around for a while.

Moist Chocolate Cake

1 cup all purpose flour

1 cup sugar

1 cup hot water (notice this is not boiling water)

½ cup baking cocoa

1 teaspoon baking powder

1 teaspoon baking soda

1 egg

¼ cup butter, melted

  Confectioners sugar

  In a mixing bowl, combine the first 6 ingredients. Add egg and butter; mix well. Pour into a greased 8 inch square baking pan.

  Bake at 350° for 30-35 minutes or until a toothpick inserted near the center comes out clean. Cool. Dust with confectioners’ sugar.

YIELD: 9 servings

Taste of Home Budget Suppers

Homemade Chocolate Syrup

We like making ice cream and I’m usually the only one who would like a little chocolate syrup on mine.  When I saw this really fast recipe in "Taste of Home Budget Suppers” I thought “Why not?”

It was so fast and simple to make I will be adding this to my “use all the time” cookbook.  Measure a few ingredients, microwave 4 minutes – done!  Be sure you use a 1 quart bowl (I use a Pyrex measuring cup) so it doesn’t boil over.  And it truly is “budget” – it cost 69¢ for 16 ounces at the same time Hershey's syrup was on sale for $1.59 for 16 ounces for a 56% savings.  Best of all, it uses ingredients I always keep on hand.  If you are making it for adults, try adding a ½-1 teaspoon of instant coffee to the dry ingredients, or add Kahlua when you add the butter and vanilla.            

Homemade Chocolate Syrup                      

     ½     Cup  Sugar

  1         Tablespoon  Hershey's® Cocoa

  2 ½     Teaspoons  Cornstarch

     ½     Cup  Water

  2         Teaspoons  Butter

     ½     Teaspoon  Vanilla Extract

  1         Quart  Vanilla Ice Cream

In a 1 quart microwave-safe dish, combine sugar, cocoa, cornstarch and add water until smooth.  Cover; microwave on high 4 minutes or until mixture boils, stirring twice.  Stir in butter and vanilla until blended.  Serve over ice cream.

6 Servings

2013 Cost:  26¢ for 6 ounces or 5¢ per serving

Per Serving: 85 Calories; 1g Fat (14.2% calories from fat); trace Protein; 18g Carbohydrate; trace Dietary Fiber; 3mg Cholesterol; 14mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Fat; 1 Other Carbohydrates.

Beans with Parsley Sauce

This is a real budget recipe if you have a garden or a good source of garden beans and fresh parsley.  The sauce seems to be stabilized by the egg yolk for freezing, and I made a larger recipe of sauce and stashed some in my freezer for quick veggie fix-ups another day.   We thought this would also be good on asparagus or broccoli.                

Beans with Parsley Sauce

  2          Pounds  Fresh Green Beans -- trimmed

  2          Tablespoons  Butter

  2          Tablespoons  Flour, All-purpose

  1          Teaspoon  Salt

     1/8   Teaspoon  Pepper

  1 1/2   Cups  Chicken Broth

  2          Large  Egg Yolks

     1/2   Cup  Whole Milk

  1          Cup  Fresh Parsley -- minced

Cover beans with water in a large saucepan, bring to a boil.  Cook, uncovered for 8-10 minutes until crisp tender.

In a large skillet, melt butter over medium heat.  Stir in the flour, salt and pepper until smooth.  Gradually whisk in broth.  Bring to a boil, cook and stir for 1-2 minutes until thickened.  Remove from heat.

In a small bowl, combine egg yolks and milk.  Stir in a small amount of hot broth mixture into egg mixture.  Return all to the pan; stirring constantly.  Bring to a gentle boil, cook and stir for 2 minutes or until thickened.  Stir in parsley.  Drain beans; top with the sauce.

8 Servings

"Taste of Home Budget Suppers"

Per Serving: 67 Calories; 5g Fat (67.1% calories from fat); 3g Protein; 3g Carbohydrate; trace Dietary Fiber; 63mg Cholesterol; 452mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat.

Swiss Pot Roast

This recipe makes perfect, effortless pot roast.  Tuck it in the oven and go to church; it will be ready when you get home.  That’s why pot roast was one of our Mom’s Sunday favorites – and ours too.

If I’m planning on this for just the two of us, I only use enough potatoes for our first meal; but all of the carrots and onions.  The potatoes don’t seem to reheat as well, but we love the caramelized onions and carrots.  I serve it the second time with noodles, and anything leftover is soup!

The long baking time and tomato sauce really tenderizes the meat and the tomato sauce makes a very nice, rich gravy.   I like to add a little fresh thyme from my herb garden. 

            

Swiss Pot Roast

  3             Pounds  Chuck Roast , boneless

  1         Tablespoon  Salad Oil

  8             Medium  Potatoes -- peeled and quartered

  8             Medium  Carrots -- chunks

  1             Medium  Onion -- sliced or wedges

  3        Tablespoons  Flour, All-purpose

  1                Cup  Water

  8             Ounces  Tomato Sauce

  1           Teaspoon  Beef Bouillon Granules

     1/2      Teaspoon  Salt

     1/2      Teaspoon  Pepper

In a Dutch oven, brown the roast on all sides in oil; drain.

Add the potatoes, carrots and onion.

In a bowl, combine the flour, water, tomato sauce, beef bouillon granules, salt and pepper; mix until smooth. Pour over roast and vegetables.

Cover and bake at 325° for about 2 1/2 to 3 hours or until the meat and vegetables are tender.

8 Servings

  "Taste of Home's Budget Suppers"

Per Serving: 522 Calories; 29g Fat (49.5% calories from fat); 31g Protein; 35g Carbohydrate; 5g Dietary Fiber; 98mg Cholesterol; 467mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 4 Lean Meat; 2 Vegetable; 3 1/2 Fat.