Popcorn

I've done popcorn twice this month using this recipe from Simply Recipes.

INGREDIENTS

• 3 Tbsp canola, peanut or grapeseed oil (high smoke point oil)
• 1/3 cup of high quality popcorn kernels
• 1 3-quart covered saucepan
• 2 Tbsp or more (to taste) of butter
• Salt to taste

METHOD

1 Heat the oil in a 3-quart saucepan on medium high heat.

2 Put 3 or 4 popcorn kernels into the oil and cover the pan.

3 When the kernels pop, add the rest of the 1/3 cup of popcorn kernels in an even layer. Cover, remove from heat and count 30 seconds. (Count out loud; it's fun to do with kids.) This method first heats the oil to the right temperature, then waiting 30 seconds brings all of the other kernels to a near-popping temperature so that when they are put back on the heat, they all pop at about the same time.

4 Return the pan to the heat. The popcorn should begin popping soon, and all at once. Once the popping starts in earnest, gently shake the pan by moving it back and forth over the burner. Try to keep the lid slightly ajar to let the steam from the popcorn release (the popcorn will be drier and crisper). Once the popping slows to several seconds between pops, remove the pan from the heat, remove the lid, and dump the popcorn immediately into a wide bowl.

With this technique, nearly all of the kernels pop (I counted 4 unpopped kernels in my last batch), and nothing burns.

5 If you are adding butter, you can easily melt it by placing the butter in the now empty, but hot pan.

6 Salt to taste.

Additional tips: From the comments section

a If you add salt to the oil in the pan before popping, when the popcorn pops, the salt will be well distributed throughout the popcorn.

b Fun toppings for the popcorn - Spanish smoked paprika, nutritional yeast, cayenne powder, chili pepper, curry powder, cumin, grated Parmesan cheese.

Yield: Makes 2 quarts, a nice amount for two people, or for one hungry one.

Kettle Corn

From Kitchn.

Makes 6 to 8 servings (About 10 cups)

What You Need

Ingredients
3 tablespoons oil, like coconut oil, canola oil, or other vegetable oil
1/2 cup corn kernels
1/4 to 1/2 cup white granulated sugar, to taste
1 teaspoon salt

Equipment
Baking sheet
Parchment paper
4-quart sauce pot with lid
Long-handled spoon for stirring

Instructions

1. Prep the Baking Sheet: Line a baking sheet with parchment and set it near the stove. You will pour the popped corn out onto this sheet to cool.
   
2. Warm the Oil: Pour the oil into the pot and drop three kernels of corn over the top. These three kernels will be your indicator for when the oil is hot. Cover with the lid and set over medium-high heat.
   
3. Add the Corn Kernels, Sugar, and Salt: When you hear one of the kernels pop, uncover the pot and pour in the rest of the kernels, sugar, and salt. Use 1/4 cup of sugar if you like slightly sweet kettle corn and more if you like sweeter. Quickly stir everything together to coat all the kernels and replace the lid.
   
4. Shake the Pan While the Popcorn Pops: Shake the pan occasionally as the popcorn starts to pop, and then more frequently and vigorously as the popping increases. Rest the pot on the burner every few seconds to maintain the heat.
   
   → Some wisps of steam toward the end of popping are normal — don't confuse this with smoke! However, if you smell smoke, stop popping and proceed with the next steps.
   
5. Remove from Heat When Popping Slows: Listen closely — when you hear the popping begin to slow, 1 to 2 seconds between pops, remove the pan from heat. Don't wait for every kernel to pop or you'll end up burning the popcorn; as soon as you think it might be starting to slow down, take it off the heat. Total popping time is about 2 to 3 minutes on my electric stove.
   
6. Pour the Popcorn Onto the Baking Sheet: When the popping slows, immediately uncover the pot and pour the popcorn on the prepared baking sheet. Use the long-handled spoon and your fingers to spread the popcorn into an even layer to cool and pick out any burnt pieces (there are always a few in every batch!).
   
7. Cool the Popcorn: Let the kettle corn cool for at least five minutes — the popcorn will crisp as it cools. Eat immediately or store in an airtight container for several days.

Recipe Notes

• Cleaning the Pan: Unless you have a Whirley Pop popcorn maker, I've found that you'll always get some burnt sugar on the bottom of the pan. This is normal. To clean the pan, follow these instructions.
  
• Kettle Corn with Other Sugars: Kettle corn is usually made with plain old white granulated sugar, but this shouldn't stop you from experimenting! Try any other granulated sugar, like turbinado or muscavado, or experiment with liquid sweeteners like honey and maple syrup.
  
• Unpopped Kernels: Look out for unpopped kernels, which can get stuck to in the clusters and give your molars a nasty shock when you bite down. This is a good candidate for this trick for separating out unpopped kernels.

Caulitflower fennel gratin

yield: 6

 

prep time: 15 MIN

 

cook time: 50 MIN

 

total time: 1 HRS AND 5 MINS

INGREDIENTS:

• 1 tablespoon olive oil
• 2 tablespoons minced garlic (the original recipe stated 2 teaspoon but I used tablespoons and quite liked it..:))
• 1 small fennel bulk (thinly sliced)
• 1 head cauliflower (cut into florets)
• 1/2 cup cooking cream light
• 1 cup cheddar (grated)
• 1/2 teaspoon fresh thyme
• 2/3 cups fresh breadcrumbs (I used sourdough bread to make these)
• 2 tablespoons parsley (chopped)

DIRECTIONS:

Preheat the oven to 200 C. Heat olive oil in a non-stick pan over medium low heat; add garlic and fennel. Saute until tender, about 3-4 minutes.

In a pot of boiliing water, blanch the cauliflower until tender. Add to fennel and garlic mixture. Cook an additional 4-5 minutes. Remove from heat; add cream and 1/2 cup of cheese and toss together. Season with thyme and salt and pepper where needed.

Pour into a lightly sprayed baking dish. Stir breadcrumbs and parsley together and sprinkle over cauliflower mixture. Top with remaining cheese. Bake for 20-25 minutes or until bubbly and brown

Cauliflower and Fennel Cazuela

You blanche a cauliflower cut into florets for 7 min., plunge in icewater and drain, then blanche a fennel bulb, trimmed of its fronds and cut in half, in the same pot of water, icewater, drain. Then you rub the fennel bulb halves with olive oil, salt and pepper and put under the broiler (or grill, weather permitting) for 5 to 7 min., then cut into 1/8 to 1/4-in. strips. Heat 1/4 c. olive oil in a large skillet and saute a thinly sliced onion for 10 min., add 4 cloves chopped garlic and cook slowly another 8 to 10 min. Add the blanched vegetables, salt and pepper, and cook slowly 15 to 20 min. Then add 1-1/2 c. heavy cream (!), 3/4 c. panko bread crumbs, 2 tsp. lemon juice, 3/4 c. grated Manchego cheese (!), 2 tsp. chopped parsley, 1 tsp. chopped fresh thyme, check seasoning, then set aside.

Then you make a bread crumb topping warming 1/2 c. olive oil in a saute pan, then add 10 cloves of sliced garlic (my cloves were so big I used 5), and cook 5 to 7 min. until garlic is "honey-colored." Then add 3 c. panko crumbs, salt and pepper, and cook for 7 to 10 min., taking care not to scorch the bread crumbs. Add 3/4 c. grated parmesan, 2 Tbl. chopped parsley, and 2 tsp. chopped thyme. Spread topping over vegetable mixture in a casserole (or individual cazuelas) and put in 400-degree oven for 15 to 20 min. Drizzle with olive oil and sprinkle chopped chives over top and serve.

Now this was really scrumptious, but what you taste is the cream and cheese and oil. The fennel and cauliflower I sampled during cooking were quite good, and presumably those flavors are somewhere in there. 

Cauliflower with Smoked Paparika ( Coliflor con Pimentón)

• From Serious Eats.
• 1/4 cup extra-virgin olive oil
• 3 garlic cloves, thinly sliced
• 1 small head cauliflower, cut into 1-inch florets
• 1 teaspoon smoked Spanish paprika (Pimentón de la Vera)
• 2 teaspoons sherry vinegar
• kosher salt and freshly cracked black pepper

Heat olive oil in 12-inch heavy-bottomed stainless steel skillet over medium-high heat until shimmering. Add sliced garlic and cook, stirring constantly, until garlic is light golden brown. Using slotted spoon or skimmer, remove garlic to small bowl and set aside. Add cauliflower to skillet and cook, stirring occasionally until fully tender and caramelized in spots. Remove from heat, add 1/2 teaspoon paprika, reserved garlic, and sherry vinegar (oil may spatter when adding vinegar—be careful). Stir to combine, season to taste with salt and pepper, transfer to wide serving dish, and sprinkle with remaining paprika. Serve with toasted or grilled rustic bread.

Stir-Fry Mushrooms and Bell Peppers

2 tablespoons olive oil
3 green onions, sliced
3 garlic cloves, minced
2 bell peppers, deseeded and diced (the colorful the better)
1 cup champignon mushrooms, sliced
1 tablespoon chinese rice wine
2 -3 tablespoons soy sauce
1 teaspoon sesame oil

1
Heat oil til really hot.
2
Stir fry onions (1 minute), then garlic (20 seconds).
3
Then add peppers and mushrooms. Stir-fry until it becomes a bit soft, (about 2 minutes).
4
Add the wine and soy sauce and continue to stir for 2 minutes.
5
When done, remove from heat and add the sesame sauce mixing it all together, and serve.

Easy Turkey Chili with Kale

From Kitchn

Serves 4 to 6

Olive oil
1 1/3 pounds 93% lean ground turkey (ours comes in a 1.3-lb package, but a 1-lb package works, too)
1 medium onion, diced
3 cloves garlic, minced
2 tablespoons brown sugar
1 tablespoon chili powder
1 1/2 tablespoons cumin
2 teaspoons dried oregano
2 teaspoons salt
1 teaspoon pepper
2 tablespoons tomato paste
2 14.5-ounce cans diced tomatoes
1 15-ounce can black beans, rinsed and drained
1 cup frozen corn kernels 
1 1/4 cups chicken broth
1 small bunch lacinato kale, tough stems removed and roughly chopped (or a couple of big handfuls of spinach or other greens)

Heat a splash of olive oil in a large stock pot or Dutch oven over medium high heat. Add the turkey, season with salt and pepper, and cook, breaking apart into crumbles with a wooden spoon, until cooked through, about 6 to 8 minutes. Remove meat with a slotted spoon and set aside.

If you want to pour off some of the remaining fat, you can (we don't). But leave enough to coat the bottom of the pot. Reduce the heat slightly and add the onions and garlic, season with salt and pepper, and cook for about 5 minutes, until softened. (If you use a green pepper, add it here with the onion.) While the onions and garlic are cooking, combine the brown sugar, chili powder, cumin, oregano, salt, and pepper in a small bowl, mixing with a fork.

Add the spice mixture and tomato paste to the onions and garlic. Cook for about a minute, stirring to combine the paste with the spices. Add the tomatoes and stir, picking up any brown bits from the bottom of the pot.

Raise the heat to medium and add the meat, beans, corn, and chicken broth to the pot. Bring the mixture to a simmer, then lower the heat, cover, and cook for 20 minutes. Add the kale and continue cooking, covered, for about 15 more minutes.

Slow Cooker Black Bean Enchiladas

Serves 4-6

1/2 yellow onion, diced small
1/2 bell pepper, diced small (any color)
1 16-ounce can black beans, drained and rinsed
1 cup frozen corn
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon salt
1 1/2 cups cheese, shredded and divided - we like monterey jack
2 16-ounce jars of your favorite salsa
12 6"-8" tortillas, flour or corn
Optional: 1 cup leftover meat - chicken, pork, hamburger, or shredded beef

In a medium bowl, mix together the onion, pepper, black beans, corn, spices, meat (if using), and just 1/2 cup of the cheese. Pour about a cup of salsa (half a jar) into the bottom of the slow cooker and spread it around evenly.

Scoop about 1/3 cup into one of the tortillas, roll it up, and nestle it into the bottom of the crock pot. Repeat with the half of the remaining filling, rolling tortillas until the entire bottom of of the crock pot is filled. Spread another cup of salsa over this layer and sprinkle it with another 1/2 cup of cheese.

Continue with the remaining filling and tortillas to create a second layer. Top with another cup of salsa, but reserve the remaining 1/2 cup of cheese for later. Place the lid on the slow cooker and cook on HIGH for 2-4 hours. In the last 15 minutes of cooking, sprinkle the leftover cheese over the top and let it melt.

Serve the enchiladas with the remaining salsa. Leftovers will keep for up to a week in the refrigerator.

Additional Notes:

• You can cook the enchiladas for longer (6-8 hours on LOW), but we found that the tortillas in the middle start to get mushy while the ones touching the sides of the cooker get crispy. Still tasty, though!

• To cook these enchiladas in the oven, layer the rolled tortillas in a 9x13 baking pan and cover with aluminum foil. Bake at 400° for 20 minutes. Uncover, sprinkle with cheese, and bake uncovered for an additional 5-10 minutes.

• We haven't tried it, but we so reason why this recipe couldn't be doubled if your slow cooker is big enough. Just continue creating layers in the slow cooker and bake as usual.

16 Foods That’ll Re-Grow from Kitchen Scraps

Should I try this

http://wakeup-world.com/2012/10/15/16-foods-thatll-re-grow-from-kitchen-scraps/

Warm Farro Salad with Chickpeas, Feta, and Spicy Dressing

I`m not a salad person, but i like farro, chickpea and feta, so I just might try this recipe from Orangette someday.

Farro should be soaked briefly before cooking. I give instructions below for cooking standard farro, and hey, feel free to scale up and cook an even bigger batch, if you’d like. From one cup of uncooked farro, I wind up with enough cooked farro for three or four servings of this salad.

For the farro:
1 cup farro
½ tsp. salt

For the dressing:
3 Tbsp. fish sauce
3 Tbsp. lime juice
2 to 3 Tbsp. (25 to 35 g) brown sugar
6 to 8 Tbsp. water, to taste
1 medium garlic clove, minced or pressed
1 Thai chile, very thinly sliced

For the salad:
Chickpeas, either canned (drained and rinsed) or cooked from dried
Escarole, coarsely chopped or sliced
Radicchio, coarsely sliced
Carrots, sliced into rounds
Feta, coarsely crumbled

Put the farro in a medium (2 ½- to 3-quart) saucepan, add cold water to cover, and set it aside to soak for 30 minutes. Then drain the farro, put it back into the saucepan, and add 3 cups of cold water and ½ teaspoon salt. Bring to a boil; then reduce the heat to maintain a gentle simmer and cook until tender but still a little chewy, about 45 minutes. It’s up to you, really, how “done” you want your farro. At 30 minutes, mine is usually too tough, but a few minutes later, it’s just right: al dente, but not exhausting to chew. When it’s ready, drain it, and either use it while it’s warm or transfer it to a storage container for later use. (Covered and chilled, cooked farro will keep for a few days, easy.)

To make the dressing, combine the fish sauce, lime juice, 2 tablespoons of the brown sugar, 6 tablespoons of the water, the garlic, and chile in a small bowl. Whisk well. Taste: if it’s too pungent, add more water 1 tablespoon at a time. If you’d like a little more sweetness, add more brown sugar ½ tablespoon at a time. (Covered and chilled, the dressing will keep for three days to a week.)

To assemble a portion of salad, scoop out a couple of large spoonfuls of farro – maybe 1/3 to ½ cup – and put it in a wide bowl. If the farro is cold, you might want to microwave it for 45 seconds or so, to warm it. That’s what I do. Or you could put it in a small ovenproof dish, covered, and bake it for a few minutes to warm it. Or you can just leave it cold. Add a large spoonful of chickpeas, a good handful each of escarole and radicchio, and maybe half of a carrot, sliced. Top with a generous amount of feta, and then drizzle some dressing – maybe a tablespoon? Or to taste – over the whole thing. Toss, and eat

Farro with Sausage and Apples

We bought 10-minute Farro from Trader Joe`s and tried this recipe which the boys liked.

Half a cup of TJ`s 10 Minute Farro, boiled in broth
3 sweet Italian Chicken sausages, casings removed (I used vegetarian Italian sausage)
1 tbsp butter, if needed
1 cup diced onion
1 clove garlic, chopped
1 large apple, diced small
Salt and pepper, to taste
Red chili flakes, to taste.

Prepare farro by combining half a cup farro and 1 cup water or broth in a sauce pan with a lid. Bring to a boil over high heat, reduce to low heat, cover and simmer for 10 minutes. Remove from heat and let stand covered for 5 minutes. Drain any excess liquid. Fluff with fork and set aside.

In a large skillet over high heat, crumble sausage and stir until browned, about 5 minutes. Remove sausage and set aside, keep sausage drippings. If pan is too dry, add butter and melt. Add onion, garlic ad apple; saute until tender, about 5-6 minutes. Add farro and sausage back to skillet; season to taste with salt, pepper and chili flakes; stir until warned through, about 1-2 minutes more. Serve warm.

Chickpea, Quinoa and Sweet Potato Curry

Saw this recipe from Stefano Faita.

Packed with protein and flavour, this vegetarian one pot curry is quick and easy. For a milder flavour, rinse quinoa before using.

INGREDIENTS

2 tbsp. vegetable oil
1 small onion
1 clove garlic, chopped
1 tbsp. chopped ginger
1 tbsp. curry paste, or to taste
1 tbsp. garam masala, or to taste
2 cups vegetable stock or chicken stock
1 cup canned diced tomato
2 small to medium sweet potatoes, small dice
1 (14-ounce) can chick peas, rinsed and drained
Salt and freshly ground black pepper, to taste
2/3 cup quinoa
1 cup packed baby spinach
Juice of 1 lime
2 tbsp. chopped cilantro

PREPARATION

Add vegetable oil to large saucepan or Dutch oven over medium heat. Add onion, garlic, ginger, curry paste and garam masala. Cook, stirring occasionally, until onions start to soften, about 3 to 5 minutes.

Increase heat to medium high. Add 1 1/2 cups vegetable stock, tomatoes, sweet potatoes, chickpeas, and salt and pepper. Bring to a boil. Reduce heat to simmer. Add quinoa. Stir. Cover and simmer for 20 to 25 minutes until sweet potatoes are tender.

Right before serving, stir in spinach. Let spinach wilt slightly. Finish with lime juice and fresh cilantro. Serve.

Yield: 4 servings.

Cajun-spiced Dirty Rice

I want to try this version as it has mushrooms and beans.

Cajun-spiced Dirty Rice
Re-printed from Quick-Fix Vegan with publisher’s permission

1 tablespoon olive oil
1 onion, minced
1 celery rib, minced
1 green bell pepper, minced
4 cloves garlic, minced
8 ounces mushrooms, finely chopped
2 teaspoons Cajun spice blend
1 cup quick-cooking brown rice
1 ½ cups red beans or 1 (15 ounce) can, rinsed and drained
2 cups vegetable broth
Salt and freshly ground black pepper

Preheat oven to 375 degrees F. Lightly oil a three-quart baking dish and set aside. Heat the oil in a skillet over medium heat. Add the onion, celery, and bell pepper. Cover and cook to soften, five minutes. Add the garlic, mushrooms, and Cajun spice blend. Stir to combine and cook until softened, two minutes. Transfer the mixture to the prepared baking dish. Stir in the rice, beans, broth, and salt and pepper to taste. Cover tightly and cook in the oven until the rice is tender, about 50 minutes. Serve hot.

Eggplant Dirty Rice

Tried this recipe today with a little tweaking. It's like a better-tasting ratatouille.

This spicy one-pot take on the New Orleans classic, dirty rice, makes a hearty main dish or an excellent accompaniment to a simple protein.

1. 1/4 cup canola oil
2. 3 celery ribs, finely chopped
3. 2 medium green bell peppers, seeded and finely chopped
4. 1 medium onion, finely chopped
5. Salt
6. 1 medium eggplant (about 1 pound), cut into 3/4-inch cubes
7. 1 tablespoon dried thyme
8. 1/2 teaspoon finely ground black pepper
9. 1/4 teaspoon finely ground white pepper
10. 1/4 teaspoon cayenne
11. 3 garlic cloves, finely chopped
12. 1 tablespoon tomato paste
13. 1/4 cup soy sauce
14. 1 1/2 cups medium-grain white rice
15. 2 1/2 cups vegetable broth
16. Hot sauce, for serving

1. Preheat the oven to 350°. In a large, deep casserole, heat the oil until shimmering. Add the celery, bell peppers and onion and season with salt. Cover and cook over low heat until the onion is translucent, about 5 minutes. Uncover and cook over moderate heat until the vegetables are lightly browned, about 10 minutes.
2. Add the eggplant, thyme, black and white peppers and cayenne and season with salt. Cook over moderate heat until the eggplant is softened, about 8 minutes. Stir in the garlic and tomato paste and cook for 1 minute. Add the soy sauce and scrape up any bits stuck to the bottom of the casserole. Stir in the rice and broth and bring to a boil.
3. Cover and bake for 17 minutes, until the rice is just tender. Remove from the oven and let stand, covered, for 10 minutes. Fluff the rice and serve with hot sauce.

Southern-Fried Chickpea Burger Recipe

From The Daily Meal

Chickpeas provide the perfect consistency for these crunchy veggie burgers, and seasonings such as garlic powder and ground chile pepper give it a kick of taste. 

For the Finger-Licking Barbecue Sauce:

• 1 cup ketchup, preferably organic
• 1 tablespoon brown sugar
• 1 tablespoon yellow mustard
• 1 tablespoon cider vinegar
• 1 tablespoon Worcestershire sauce
• 1 tablespoon molasses, preferably unsulfered
• 1 tablespoon honey
• 1 teaspoon chipotle powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon freshly ground black pepper
• 1/2 teaspoon salt
• 1 tablespoon butter (optional but delightful)

Place all the ingredients into a small saucepan and stir until thoroughly mixed, over medium heat. Bring to a boil and then lower the heat to low, stirring to minimize burning. The sauce is ready when it is heated through. Take off the heat until ready to use.

Keeps in an airtight container in the refrigerator for about 1 week. Makes about 1 ½ cups. Amounts may be doubled. 

For the burgers:

• 1 cup dried chickpeas
• 1 1/2 cups finely chopped onion
• 1/2 teaspoon baking powder
• 1 teaspoon dried oregano
• 1/2 teaspoon chipotle powder or smoked paprika
• 1/2 teaspoon ground chile pepper
• 1 teaspoon garlic powder
• 1/4 teaspoon fennel seeds
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon brown sugar
• 1/4-1/2 cups neutral oil

Place the beans in a bowl and add enough water to cover by a few inches. Soak for at least 6 hours at room temperature. (If your kitchen is very warm, you may want to place the chickpeas in the refrigerator to minimize the chances of fermentation.) Drain and set aside; you now have about 2½ cups of soaked chickpeas.

Using a food processor or stand blender, pulverize the chickpeas using the "pulse" function, until the beans form a paste that sticks together when you squeeze it in your hand. Be careful not to over process; too smooth and the batter will fall apart when cooking. Add the remaining ingredients (except the oil) and process, using the "pulse" function about 12 times.

Using a scant 1⁄3-cup measure, shape the batter into patties and place on a plate. Cover the patties with parchment paper or plastic wrap and refrigerate for at least 30 minutes, or until firm.
Preheat the oven to 350 degrees.

In a shallow 12-inch skillet, heat ¼ cup of the oil over medium-high heat. Gently place the patties into the hot oil in small batches (don’t crowd the pan) and fry the first side until golden brown and slightly crusty, 2 to 3 minutes. Gently turn onto the second side and cook for an additional 2 to 3 minutes.

Transfer to a baking tray to finish cooking in the oven until the patties slightly firm up and dry out, about 7 minutes.

To keep the patties warm without further cooking, lower the oven temperature to 225 degrees.
Serve by itself or on a bun with barbecue sauce, or your favorite fixings.

Servings: 8

Indian-Spiced Roasted Chickpeas

• 2 cups

  chickpeas, rinsed and drained
• 1 tbs.

  lemon juice
• 1 tbs.

  olive oil
• 1 1/2 tsp.

  ground cumin
• 1 tsp.

  brown sugar
• 1/2 tsp.

  ground coriander
• 1/2 tsp.

  salt
• 1/4 tsp.

  ground cinnamon
•  

  Black pepper and cayenne to taste

  
  

  Preheat oven to 425 F. Combine all the ingredients in a bowl; toss well. Spread on a foil-lined bakingsheet and roast, tossing halfway through, for 20 to 25 minutes, or until the chickpeas are dark brown in spots. Let cool. (Can be kept in an airtight container in the fridge for up to 4 days.)

  
  

  nutrition information

  Per serving: Calories 183, Total Fat 5 g, Saturated Fat 1 g, Carbohydrate 29 g, Fiber 6 g, Protein 6 g. Percent Daily Values are based on a 2,000 calorie diet