Browsing Category

Healthy Recipes

Featured, Healthy Recipes, Weight Loss

May’s Healthy BBQ Recipe

May 1, 2015
Image by Peter Ardito

Image by Peter Ardito

The heat is on here in Arizona! Even though temperatures are rapidly approaching the triple digits, we aren’t referring to the weather. We’re talking about firing up your grill for some delicious and healthy BBQ.

BBQ is the universal go to during the summer time. The nights are long, vacations are at their peaks, and get-togethers with friends and family are a must. Many people automatically assume that barbecuing means that you will be eating a lot of calories, but we are here to tell you there is a way to put a healthy twist on this summertime favorite.

There are endless healthy BBQ recipes out there for you to research, but today we are highlighting a lean and pescatarian friendly BBQ dish from Fitness Magazine. This rosemary shrimp skewers recipe is coupled with a delectable side of arugula-white bean salad. If you whip this recipe up at your next picnic or pool party, it will surely be a crowd favorite.

Prep time: 15 minutes

Cook time: 5 minutes

Yields 4 to 6 servings

What You Need

• 3 tablespoons plus 1 teaspoon extra virgin olive oil
• 3 tablespoons plus 2 teaspoons fresh lemon juice
• 3 garlic cloves, smashed
• 2 teaspoons minced fresh rosemary
• ¾ teaspoon salt
• ¼ teaspoon plus 1/8 teaspoon black pepper
• 1 ½ pounds extra-large shrimp, shelled and cleaned, tails on
• Nonstick cooking spray
• 1 small garlic clove, minced
• Pinch sugar
• 1 15-ounce can cannellini beans, rinsed and brained
• ½ small red onion, thinly sliced

How To Make It

1. Combine 2 tablespoons of the olive oil, 1 tablespoon of the lemon juice, the smashed garlic cloves, rosemary, ½ teaspoon of salt, and ¼ teaspoon of black pepper in a medium bowl. Add the shrimp to the combination and toss well. After tossing, cover and refrigerate for 15 minutes

2. Heat your grill to medium-high. Thread shrimp onto skewers (if they are wooden skewers, soak in water for 30 minutes prior to grilling) and discard marinade. Lightly mist your grill with cooking spray. Grill shrimp until they are cooked through, about two minutes per side.

3. Combine the minced garlic, sugar, and remaining olive oil, lemon juice, salt and black pepper in a large bowl. Add the arugula, beans and onion, toss to combine.

4. Mound the salad on one side of a large platter and arrange the shrimp skewers alongside.

Nutritional Information

1 serving: 315 calories, 35 g protein, 21 g carbohydrate, 13 g fat, 6 g fiber

Featured, Healthy Recipes

April’s Healthy Green Smoothie Recipe

April 1, 2015
Photo credit: Brenda Burdette

Photo credit: Brenda Burdette

Going green isn’t just a phrase that refers to the environmental movement. For people who are health conscious or are trying to lose weight, going green is something that applies to almost every meal you eat! It’s no secret that eating your green vegetables is something that has been stressed as extremely important ever since your mom tried to make you eat your first piece of broccoli when you were just a little kid. Well, we hate to break it to you, but mom was right! Vegetables and produce are necessities of a healthy diet, and green veggies are no exception.

Some people are more than happy to eat broccoli, cabbage, asparagus, or chard with their lunch or dinner, but for the people who are on the pickier side, incorporating greens into your daily routine can be a bit more difficult. Fortunately, there is an easy and delicious way to incorporate your greens into your diet. So easy in fact, that you can even take this snack with you on the go!

Smoothies are the perfect spring and summertime snack or meal replacement, especially if you are trying to slim down for beach body season. The blended and sometimes sweetened beverages are the perfect way to get all of the vitamins and nutrients you need, with as few calories as possible. There are many smoothie recipes available but one we like is Go-To Green Juice by Fitness Magazine.

This smoothie is the perfect combination of fruits and veggies and is great for breakfast, lunch, or even a snack. The best thing about smoothies is that you can tailor them based on whatever your personal preferences are. If you want to take an ingredient out or add an ingredient in, you can do whatever you like best and tastes good to you!

What You Will Need

• 1 cup raw baby spinach
• ½ green apple, with skin
• 1 kiwi, peeled
• 3-inch cucumber piece
• Splash of water (as needed)
• ½ cup lemon-flavored sparling water or seltzer, chilled

How To Make It

• In a blender, add ingredients through lemon juice and blend until completely combined. Add a splash of water if needed to help combine while blending.
• Pour into a glass and top with sparkling water.
• Stir to combine and enjoy.

Nutritional Information

Recipe yields 1 serving
95 calories, 23 g carbohydrates, 5g fiber, 2g protein

Featured, Healthy Recipes, Weight Loss

March’s Healthy Classic Fudge Walnut Brownies

March 2, 2015
Photo credit Francesco Tonelli

Photo credit Francesco Tonelli

Think back to when you have tried to diet in the past. You start off doing well but as time goes on, cravings for your favorite snacks start to creep up. You try to maintain your willpower and fight the urge to indulge in junk food, but most of the time there comes a point where you cave in and enjoy a delicious treat.

Everyone slips up on their diet every once in a while and to be honest, who can blame them? Food like pizza, cheeseburgers and desserts are sometimes too delicious to deny. Even though slipups are okay every once in a while, it’s best to take action against these cravings before they strike. One of the junk foods that tends to trip people up the most when it comes to dieting is sweets.

Everyone likes to have a sugary treat at the end of a long day, so why deny yourself? Believe it or not, it is possible to eat a delicious dessert without feeling guilty for it. There are endless recipes out there that give you a healthy take on some of your favorite recipes like carrot cake and cupcakes. Today, we will show you how to put a healthy twist on a crowd favorite: brownies.

So after you’ve had a tough day, come home and rejoice in the deliciousness that is this healthy fudge walnut brownie recipe from Cooking Light!

What you’ll need

• 3.38 ounces of all-purpose flour (about ¾ cup)
• 1 cup granulated sugar
• ¾ cup unsweetened cocoa
• ½ cup packed brown sugar
• ½ teaspoon baking powder
• ¼ teaspoon salt
• 1 cup bittersweet chocolate chunks, divided
• 1/3 cup fat-free milk
• 6 tablespoons butter, melted
• 1 teaspoon vanilla extract
• 2 large eggs, lightly beaten
• ½ cup chopped walnuts, divided
• Cooking spray

How to make it

1. Pre-heat oven to 350 degrees
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife
3. Combine flour and next 5 ingredients (through salt) in a large bowl
4. Combine ½ cup chocolate and milk in a microwave-safe bowl; microwave at high for 1 minute, stirring every 30 seconds
5. Stir in butter, vanilla and eggs
6. Add milk mixture, ½ cup chocolate and ¼ cup nuts into flour mixture; stir to combine
7. Pour the batter into a 9-inch square metal baking pan coated with cooking spray; sprinkle with remaining ¼ cup nuts
8. Bake at 350 for 22 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging
9. Cool in pan on a wire rack.; cut into 20 pieces

Nutritional information

Recipe yields 20 brownies, serving size 1 brownie

186 calories; fat 9.1 g, saturated fat 4.2 g, 2.8 g protein, 25.4 carbohydrate, 1.4 g fiber, 30 mg cholesterol, 0.9 mg Iron, 74 mg sodium, 23 mg calcium

Featured, Healthy Recipes, Weight Loss

February’s Healthy Filet Mignon with Mushroom-Wine Sauce Recipe

January 20, 2015
Healthy filet mignon recipe

Photo credit: Randy Mayor, Bob Gager

The month of love, hearts, and chocolate candies is upon us! Preparations for February 14th are in order and whether you are celebrating Valentine’s Day or Single’s Awareness Day, you deserve to treat yourself to a delicious and healthy holiday meal.

Filet mignon is always a must for any romantic date night and regardless of whether you are cooking dinner for two or for one, a perfectly cooked filet with mushroom-wine sauce is sure to make your heart melt. Just because the 14th happens to be a holiday doesn’t mean you have to get off track with your diet. This recipe gets rid of unnecessary calories and fat, all while satisfying your hearty hunger cravings; it also pairs perfectly with a fresh salad or vegetable side!

This recipe is not only perfect for February 14th celebrations, but it’s also perfect for any date night or special get together you may be hosting. So instead of fighting the crowds this weekend, why not stay in and treat yourself to a home cooked meal with this recipe from Cooking Light.

What You Need

• ½ cup less-sodium beef broth
• ¼ cup of water
• 2 teaspoons all-purpose flour
• ¾ teaspoon Dijon mustard
• ½ teaspoon bottled minced garlic
• ¼ teaspoon salt
• 1/8 teaspoon black pepper
• Cooking spray
• 2 (4-ounce) beef tenderloin steaks
• 1 cup pre sliced mushrooms
• ½ cup sweet Marsala

How to Make it

1. Heat a large cast-iron skillet over high heat
2. Combine first seven ingredients in a bowl
3. Coat pan with cooking spray. Add steaks to pan and cook for five minutes on each side or until desired degree of doneness
4. Remove steaks from pan
5. Add mushrooms to the pan and cook for 3 minutes or until they are lightly browned
6. Remove mushrooms from pan and remove the pan from the heat. Add Marsala to the pan, scraping the pan to loosen browned bits
7. Reduce the heat to minimum and return the pan to the heat
8. Add broth mixture to the pan and bring to a boil
9. Cook for 1 minute, stirring frequently
10. Stir in the mushrooms

Nutritional Information

318 calories, 11.1 g fat, 26.3 g protein, 11.9 gram carbohydrate, 0.6 gram fiber, 78 mg cholesterol, 2.3 mg iron, 410 mg sodium, 32 mg calcium

Healthy Recipes, Weight Loss

January’s Healthy Meatloaf and Potatoes Recipe

January 6, 2015
Photo by Raymond Hom

Photo by Raymond Hom

The holiday season may be over and done with, but we still have a few more months of winter to go before we move on to the warmer weather filled with pool days and sunshine. For most people, the holiday seasons consists of a great deal of home cooked foods. But once New Year’s Day hits, everyone attempts to make the abrupt conversion to the salad and veggie diet.

Even though getting your veggies in and counting calories as a part of a New Year’s resolution is all done in good faith, most people still want to get their comfort food fix during the winter months.

In order to make the transition from comfort food to healthy food that much easier, try making a healthier version of some winter classics.

Arguably, one of the most famous comfort food choices is the meatloaf and mashed potatoes combo. Luckily for you, Real Simple Magazine found the perfect way to cut the calories out of this winter favorite! In a few easy steps and with a couple of healthy substitutes, you can have the healthy comfort food meal you’ve been craving!

What You Need

• 1 ½ lbs ground turkey
• 1/3 cup bread crumbs
• 1 large egg
• ½ medium onion, grated
• ½ cup plus 2 tablespoons whole milk
• ¼ cup plus 2 tablespoons ketchup
• Kosher salt and black pepper to taste
• 1 ½ pounds new potatoes, cut into 1-inch chunks
• ¼ cup unsalted butter
• 1 pound green beans, trimmed

How to Make it

1. Heat oven to 450 degrees. In a large bowl, combine the turkey, bread crumbs, egg, onion, and 2 tablespoons each of the milk and ketchup; season with ½ teaspoon salt and ½ teaspoon pepper

2. On a rimmed baking sheet, form the mixture into a loaf and top with the remaining ¼ cup ketchup. Bake until cooked through, 30 to 35 minutes

3. Meanwhile, in a large saucepan, cover the potatoes with enough cold water to cover by 1 inch. Add 1 teaspoon of salt and bring to a boil. Reduce heat and simmer until very tender, 20 to 25 minutes. Drain and return the potatoes to the pot. Add the butter, the remaining ½ cup of milk, and ¼ teaspoon pepper and mash to the desired consistency.

4. Bring a second large saucepan of water to a boil; add 1 tablespoon salt. Add the green beans and cook until just tender, about 4 to 5 minutes. Drain and run under cold water to cool. Serve with the meatloaf and mashed potatoes.

Nutritional Information

Recipe yields 4 servings
Per serving: 562 calories, 25 g fat, 11 g Sat Fat, 184 mg cholesterol, 973 mg Sodium, 43 g protein, 43 g carbohydrate, 6 mg Iron, 117 mg Calcium

Featured, Healthy Recipes

December’s Healthy Green Bean Casserole Recipe

December 11, 2014
Healthy Greebean Casserole

Healthy Greebean Casserole

Christmas is just around the corner and holiday treats keep popping up everywhere you go! With everything incorporating the seasonal gingerbread or peppermint flavors, it’s hard to stay on track with your diet, and incorporating healthy bits into your daily routine is becoming increasingly more difficult.

The one meal that tops all of the holiday treats is, of course, the holiday dinner feast! With turkey, ham, mashed potatoes and comfort food galore, it’s hard to think of ways to cut calories on this special occasion. A fan favorite at every holiday dinner is the classic green bean casserole. Regardless of whether you are celebrating Christmas, Hanukkah, Kwanza or just the winter season, it’s almost guaranteed that a green bean casserole will grace every table.

This year, put a new spin on this holiday classic by getting rid of some of the fatty ingredients and incorporating some lighter substitutes. This month’s healthy green bean casserole recipe comes from and is just as simple and easy to make as the original recipe!


• 2 ½ pounds of green beans, trimmed and cut into 1 to 2 inch pieces
• 2-3 tablespoons, extra-virgin olive oil, divided
• 1 medium onion, thinly sliced
• 2 tablespoons all-purpose flour
• ¾ teaspoon salt
• ¼ teaspoon white or black pepper
• 2 ½ cups low-fat milk
• 1 ½ cups fresh whole-wheat breadcrumbs or ½ cup shredded or crumbled cheese


1. Position racks in upper and lower third of oven, preheat to 425 degrees

2. Toss green beans in a large bowl with 1 tablespoon oil until well coated. Divide between 2 baking sheets and spread in an even layer. Roast, stirring once and rotating the pans top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes

3. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring frequently until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat.

4. When the green beans are done, remove from the oven. Preheat the broiler.

5. Transfer half the green beans to a 2-quart, broiler-safe baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce.

6. Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese).

7. Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving.

Nutritional facts

Per serving: 170 calories; 7 g fat (1 g sat, 4 g mono); 4 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 7 g protein; 5 g fiber; 303 mg sodium; 367 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Vitamin A (23% dv), Calcium & Folate (17% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 1/2 vegetable, 1 fat

Healthy Recipes

November’s Healthy Stuffing Recipe

November 3, 2014
Healthy Stuffing Recipe

Healthy Stuffing Recipe

The holiday season is in the air and Thanksgiving dinner is just around the corner! When holiday season hits, it’s more than expected to put on a few pounds with all of the delicious home-cooked meals making their way around the table. Even though there is no better time to take a day off from your diet than for Thanksgiving dinner, it is always good to try healthy recipe substitutions for some of the crowd favorites.

Whether it’s the cranberry sauce, green bean casserole or turkey, everyone has that one dish they can’t resist eating during the holidays. One dish that everyone can agree on loving is stuffing casserole. With every warm and flavorful bite, this dish continues to win people over year after year.

This year, why not take a healthy and fresh twist on this American classic? Eating Well magazine has the perfect healthy substitute for everyone’s favorite comfort food. Their pear, prosciutto and hazelnut stuffing casserole not only incorporates deliciously healthy ingredients, but it’s good enough to compete with the real thing!


• 3 teaspoons extra-virgin olive oil, divided
• 4 ounces prosciutto, thinly sliced, cut into ribbons
• 2 cups onion, chopped
• 2 cups diced fennel bulb
• 1/4 cup minced shallot
• 2 teaspoons minced fresh sage
• 2 teaspoons minced fresh thyme
• 1 teaspoon minced fresh rosemary
• 8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes
• 2 Bosc pears, ripe but firm, chopped
• 1/3 cup chopped flat-leaf parsley
• 1/3 cup chopped hazelnuts, toasted
• 1 14-ounce can reduced-sodium chicken broth
• 1/4 teaspoon salt
• Freshly ground pepper, to taste


1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes. Drain on a paper towel.
3. Wipe out the pan and heat the remaining 2 teaspoons oil over medium-high heat. Add onion, fennel and shallot and cook, stirring, until softened and beginning to brown, 6 to 8 minutes. Add sage, thyme and rosemary and cook, stirring, for 1 minute more. Transfer everything to a large bowl and gently stir in bread, pears, parsley, hazelnuts and the prosciutto. Add broth; toss to combine. Season with salt and pepper. Spoon the stuffing into the prepared baking dish; cover with foil.
4. Bake for 40 minutes; remove the foil and bake until the top is beginning to crisp, 25 to 30 minutes more

Tips & Notes

• Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.
• Note: If you don’t have stale bread ready to use, spread the baguette cubes on a baking sheet and toast at 250°F until crisped and dry, about 15 minutes.
• Tip: To toast chopped nuts & seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutritional Facts

• Per serving: 176 calories; 5 g fat (1 g sat, 2 g mono); 8 mg cholesterol; 29 g carbohydrates; 9 g protein; 6 gfiber; 489 mg sodium; 283 mg potassium.

• Carbohydrate Servings: 1 1/2

• Exchanges: 1 1/2 starch, 1 vegetable, 1/2 fat

Healthy Recipes, Weight Loss

October’s Healthy Kale & Gruyere Panini Recipe

October 2, 2014
Healthy Kale & Gruyere Panini Recipe

Healthy Kale & Gruyere Panini Recipe

Fall is in the air and the holiday season is rapidly approaching. Sticking to your diet plan can be harder than ever during this time of year when it is so tempting to curl up on the couch, turn on Netflix and enjoy some comfort food.

If you are constantly battling your taste buds and wanting to stay on track with your diet, this healthy recipe from will be sure to put you back on track!

This Kale and Gruyere Panini recipe is great for lunch or dinner and pairs perfectly with a side dish of fresh veggies! This warm delight will give you the comfort food fix that you need, while still providing you with healthy ingredients.

What You Need

1. 1 tablespoon extra-virgin olive oil

2. 1 small onion, finely chopped

3. 3 tablespoons balsamic vinegar

4. 1 clove garlic, minced

5. 8 cups chopped kale

6. 1/4 cup water

7. 1/4 teaspoon salt

8. 8 slices country bread (1/4 inch thick), preferably whole-wheat

9. Olive oil cooking spray

10. 1 cup shredded Gruyère or Fontina cheese

11. 1 medium tomato, cut into 8 thin slices

How to Make it

1. Heat the oil in a large skillet over medium heat. Add onion and cook, stirring frequently, until golden brown (about 5 to 7 minutes). Add vinegar and cook until it is almost evaporated (about 1 minute).

2. Add garlic and cook, stirring until fragrant (about 30 second) then add the kale, water and salt.

3. Stir, cover and cook, stirring occasionally, until the kale is wilted and the water has evaporated (about 5 minutes). Remove from heat.

4. Pre-heat panini maker to high. (If you don’t have a panini maker, a regular skillet pan will do! In fact, you can create your own make-shift panini maker by taking a regular skillet pan and your heaviest pot or pan. Use the heavy piece to push the sandwich down and crisp it up, just as a panini maker would do).

5. Coat one side of each slice of bread with cooking spray.

6. With sprayed side down, spread the kale mixture on 4 slices of bread (about ½ cup per sandwich). Top each with ¼ cup cheese and 2 slices tomato.

7. Top with the remaining bread, sprayed side up. Press in the panini maker until crispy.

Nutritional Value

• Makes 4 servings

• 1 serving: 407 calories; 17 g fat (6 g sat, 6 g mono); 30 mg cholesterol; 45 g carbohydrates; 4 g added sugars; 8 g total sugars; 23 g protein; 8 g fiber; 537 mg sodium; 942 mg potassium

Healthy Recipes, Weight Loss

September’s Healthy Eggs Ole Recipe

September 4, 2014
Healthy eggs ole recipe

Photo credit: Jay Wilde

Summer is still in full swing here in Phoenix, AZ. The weather is warm, the sun is shining and bikinis are being worn on the regular. Even though it’s difficult to keep motivated and stay in “beach-bod” shape as the fall months approach, now is as a good a time as any to keep your diet and fitness regimen in check!

For this month’s healthy recipe, we are taking a spicy take on a breakfast dish that is loaded with protein: Eggs Ole! This recipe comes from the mecca of health, Fitness Magazine, and it is simple to make for your busy mornings.

As all fitness freaks know, eggs are one of the go-to options when you are trying to eat a high protein meal while eliminating as much fat as possible. In order to energize yourself enough to keep up your exercise routine, eggs are a must to include into your daily diet.

But don’t stick with the same old, boring hardboiled egg. Switch it up and add a little bit of south-of-the-border to your morning!

One of the best things about this particular recipe is that if you are really wanting to cut back on calories, you can always use an egg substitute instead of real eggs. Regardless of what you choose to add to this simple recipe, you will be sure to start your morning off right, feeling energized!

Try this recipe and many other easy, healthy breakfast recipes from


• 2 large eggs (or ½ cup of egg substitute)
• 2 tablespoons of salsa
• 1 tablespoon of guacamole
• 2 teaspoons of hot sauce (optional)


• Crack the eggs (or pour the egg substitute) into a preheated, nonstick skillet over high heat, breaking the yolks
• Cook each side for 50 seconds, or until fully cooked
• Top with remaining ingredients
• Enjoy with one handful of baked tortilla chips

Nutritional facts per serving:

1 serving: 287 calories 16 grams of fat 4 grams of saturated

Featured, Healthy Recipes

August’s Healthy Open-Faced Prosciutto and Plum Sandwich Recipe

August 4, 2014
Healthy Sandwich Recipe

Healthy Sandwich Recipe: Photo by John Aulty

This month’s recipe is not only healthy, but can be prepared in less than 10 minutes! You don’t have to be a culinary chef to enjoy the taste of great cooking. What makes any meal more enjoyable is eliminating the guilty downfall that comes with sinking your teeth into something too good to be considered healthy. This month’s recipe is from the chefs at Cooking Light. Cooking Light reaches out to all cooks who want to create delicious food with great tasting flavors. This popular website and magazine provides great insight on healthy living and how you can develop an overall better lifestyle by eating right and exercising.

This month’s recipe is an open-faced prosciutto and plum sandwich with a preparation time of only seven minutes! Make this open-faced sandwich practically anywhere in three easy steps, with tasty ingredients that are easy to assemble. Don’t judge a book by its cover, because although this sandwich may look small its rich flavors makes for a perfect meal. That’s right, you can eat lighter this month by enjoying this open-faced prosciutto and plum sandwich, bread and all!


1/4 cup fig preserves
1 tablespoon fresh lemon juice
1/4 teaspoon grated peeled fresh ginger
1/3 cup (3 ounces) soft goat cheese
4 (2-ounce) slices country wheat bread, toasted
1 cup loosely packed arugula
2 ripe plums, cut into thin wedges
3 ounces very thin slices prosciutto


1. Combine fig preserves, fresh lemon juice and peeled fresh ginger, stirring with a whisk; set aside.
2. Spread 3/4 ounce cheese evenly over each bread slice; divide arugula, plum wedges, and prosciutto evenly over sandwiches.
3. Drizzle each sandwich with about 1 tablespoon fig preserves mixture.

Nutrition Facts per serving

(serving size: 1 sandwich) 318 calories, 9.1g fat, 5.1g saturated fat, 13.1g protein, 1.9g fiber, 26mg cholesterol, 4.4mg Iron, 689mg sodium, 161mg calcium

Ann Taylor Pittman, Cooking Light
JULY 2011

* Individual results may vary and are not guaranteed.