LaaLoosh » Italian

Parmesan Artichoke Pasta Recipe – 7 Points +

LaaLoosh — Mon, 23 Jan 2012 15:59:39 +0000

This delicious Parmesan Artichoke Pasta Recipe is not only an easy Weight Watchers dinner idea, it’s a truly gourmet dish that has just 7 Points + per serving. The fresh garlic, white wine and artichokes are such a delicious combination! And it’s so refreshing to enjoy a pasta recipe that’s not so typical. The artichoke really helps to bulk up the pasta, so you end the meal feeling very satisfied. This Parmesan Artichoke Pasta recipe goes great with arugula salad or a fresh tomato basil salad – it’s so good! Enjoy.

Parmesan Artichoke Pasta Recipe

A refreshing twist on traditional pasta recipes, this delightful Parmesan Artichoke Pasta Recipe is just 7 Points +, making it a great idea for a quick, weeknight dinner.

Ingredients

8oz whole wheat fettuccine noodles
16oz artichoke hearts, frozen or canned (drained and rinsed if using canned)
1/2 cup fresh parsley, finely chopped
1/2 cup white wine
1/2 cup Parmesan cheese, shredded
1/4 cup shallots, minced
5 garlic cloves, minced
1 tsp salt
1/2 tsp black pepper

Instructions

Prepare pasta according to package instructions.
Meanwhile, spray a large, nonstick skillet with non-fat cooking spray and set over medium-high heat.
Add in the shallots and garlic and sauté until tender, about 3-4 minutes.
Then add in the wine and artichokes and cook until most of the alcohol has been reduced and the artichokes are cooked through (about 10 minutes).
Next, mix in the parsley, salt, and pepper and sauté for another 3-4 minutes.
Drain pasta, and then place into a large bowl.
Toss pasta with artichoke mixture and add in the Parmesan cheese. Serve immediately.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegan

Diet tags: Reduced fat, High protein

Culinary tradition: Italian

Entire Parmesan Artichoke Pasta recipe makes 4 servings
Serving size is about 1 ½ cups
Each serving = 7 Points +

PER SERVING: 305 calories; 4g fat; 50g carbohydrates; 14g protein; 11g fiber

Turkey Lasagna Recipe with Spinach and Mushrooms – 6 Points +

LaaLoosh — Tue, 10 Jan 2012 15:58:21 +0000

This easy Turkey Lasagna Recipe is really simple to make and it tastes great! Without sacrificing the fabulous ricotta cheese (I used a delicious fat free ricotta from Trader Joe’s) and mozzarella cheese (a reduced fat shredded mozzarella), and also by making a few healthier substitutions, you get a very nicely sized piece of lasagna for just 6 Points +. By using prepared marinara sauce in a jar I was able to shave some time and effort off the preparation, which I always appreciate. The addition of the spinach and mushroom and the lean ground turkey, give this healthy turkey lasagna recipe a lot of fiber and protein. I used oven ready organic whole wheat lasagna noodles that I found at Whole Foods, and they were amazing! So good for you, and truly tasted just as good as traditional lasagna noodles. This low calorie turkey lasagna recipe is a healthy dinner that the whole family will enjoy.

Turkey Lasagna Recipe with Spinach and Mushrooms

An easy Turkey Lasagna Recipe that has just 6 Points + for a nicely piece is the perfect idea for a healthy Italian food dinner.

Ingredients

11 oz Whole Wheat Lasagna Noodles (No-Boil, Oven Ready), about 18 noodles
1 lb ground turkey breast
1 ¾ cups fat free Ricotta cheese
1 5-8oz bag fresh spinach leaves
1 10oz package baby Portabello mushrooms, sliced
1 cup low fat mozzarella cheese, shredded
2 28oz jars prepared marina sauce (about 6 cups)
5 cloves garlic, minced
1/4 cup fresh basil, finely chopped
1 tsp dried oregano
1 tsp sea salt
1/2 tsp pepper

Instructions

Preheat oven to 400 degrees.
Generously spray a large, non-stick skillet with non-fat cooking spray.
Saute 3 cloves of garlic until softened, about 3-4 minutes.
Add in ground turkey breast, oregano, and ½ the salt and pepper. Cook until turkey is no longer pink, about 10-12 minutes.
Add in mushrooms and cook until mushrooms begin to soften, about 3-5 minutes. Then add in spinach and cook until spinach lightly wilts, about 2-4 minutes.
Then pour in both jars of marinara sauce, turn heat to low. Let simmer about 10 minutes, just until sauce is well-heated.
Meanwhile, in a separate bowl, combine ricotta, remaining garlic, basil, and the rest of the salt & pepper.
With a large, 11 x 15 lasagna dish, begin layering your lasagna. Start with a layer of sauce, then noodles (I used about 6), then ricotta mixture.
Continue layering until all sauce, noodles and ricotta are finished.
Top with mozzarella cheese and aluminum foil.
Bake until mozzarella becomes bubbly, about 30-40 minutes.
Remove from oven and take off aluminum foil. Put back in oven and heat until mozzarella begins to brown. About 5 minutes.
Let cool for 10 minutes before serving.

Preparation time: 20 minute(s)

Cooking time: 50 minute(s)

Diet tags: Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 12

Culinary tradition: USA (Traditional)

Entire recipe makes 12 servings
Serving size is 1/12 of lasagna pan
Each serving = 6 Points +

PER SERVING: 194 calories; 5g fat; 17g protein; 36g carbohydrates; 6g fiber

Bell Pepper and Goat Cheese Frittata Recipe – 3 Points +

LaaLoosh — Tue, 03 Jan 2012 15:27:25 +0000

Breakfast truly is the most important meal of the day. Start your morning off right with this deliciously healthy Bell Pepper and Goat Cheese Frittata Recipe. Each serving is just 3 Points + making it an ideal low calorie breakfast recipe to help get you off on the right foot. Pair it with some 0 Points + fruit and/or a slice of high fiber, whole grain bread, and you’ve got yourself one tasty way to start a morning! Though frittata sounds like such a fancy word, it’s really just a baked omelet. Which is made even more fabulous by the fact that you don’t have to deal with flipping it (I am AWFUL at flipping omelets). Each frittata recipe serving is very nicely sized and all the protein makes it super satisfying. This quick and healthy breakfast idea is a must try!

Bell Pepper and Goat Cheese Frittata Recipe

Indulge in a gourmet breakfast with this healthy, low calorie Bell Pepper and Goat Cheese Frittata Recipe. Each serving is just 3 Points + making it a delicious way to start your day and leaving a lot of Points in your bank!

Ingredients

2 cups liquid egg substitute (like Egg Beaters)
1/2 cup crumbled goat cheese
1 cup red bell pepper, sliced
1 bunch scallions, trimmed and sliced
2 tbsp fresh basil, finely chopped
2 cloves garlic, minced
1 tsp salt
1/4 tsp freshly black pepper

Instructions

Position rack in upper third of oven; preheat broiler.
In a medium sized bowl whisk together the egg substitute, garlic, basil, salt and pepper.
Spray a large, ovenproof, nonstick skillet with nonfat cooking spray and set over medium heat.
Add in bell pepper and green onions and cook, stirring constantly, until the green onions are just wilted, 30 seconds to 1 minute.
Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes.
Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes.
Let rest for about 3 minutes before serving.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: Italian

Entire recipe makes 4 servings
Serving size is ¼ of frittata
Each serving = 3 Points +

PER SERVING: 124 calories; 5g fat; 3g carbohydrates; 16g protein; 2 g fiber

Slow Cooker Vegetarian Lasagna Recipe – 8 Points +

LaaLoosh — Wed, 02 Nov 2011 14:54:31 +0000

Who says lasagna can only be cooked in a casserole dish? This super yummy vegetarian lasagna recipe is made easy by using a crock pot instead of the traditional oven and baking dish. It’s loaded with protein and veggies, and saves all the Points for the good stuff….the CHEESE. This recipe doesn’t skimp – it’s made with 3 cups of reduced fat mozzarella. Each nicely sized serving is just 8 Points +, which is a pretty good bargain for a big hunk of cheesy lasagna! Perfect for a quick weeknight dinner idea that’s not only delicious, but is a healthy meal that the whole family will enjoy.

Slow Cooker Vegetarian Lasagna Recipe

Need a quick dinner idea that you can throw in a pot and forget about? Well, this Slow Cooker Vegetarian Lasagna Recipe fits the bill! Healthy and delicious, you can treat yourself to a cheesy piece of low calorie lasagna made the easy way.

Ingredients

15 (12oz) whole-wheat lasagna noodles uncooked
1 15 oz container fat free ricotta
3 cups shredded reduced fat mozzarella
1 28-ounce can crushed tomatoes
1 28-ounce can diced tomatoes
1 5-ounce package baby spinach, coarsely chopped
3 large portobello mushroom caps thinly sliced
1 small eggplant, quartered lengthwise and thinly sliced
1/2 cup liquid egg substitute
5 cloves garlic, minced
1/4 cup fresh basil, finely chopped
1 tsp dried oregano
1/2 tsp salt
1/2 tsp pepper

Instructions

In a large bowl, combine egg substitute, ricotta, salt, pepper, oregano, spinach, mushrooms and eggplant.
Mix both kinds of tomatoes and their juice, basil and garlic, in a medium bowl.
Coat a 6-quart or larger slow cooker with non-fat cooking spray.
Spread 1 1/2 cups of the tomato mixture in the slow cooker.
Arrange 5 noodles over the sauce, overlapping them slightly and breaking into pieces to cover as much of the sauce as possible.
Spread half of the ricotta-vegetable mixture over the noodles and firmly pat down, then spoon on 1 1/2 cups sauce and sprinkle with 1 cup mozzarella.
Repeat the layering one more time, starting with noodles. Top with a third layer of noodles. Evenly spread the remaining tomato sauce over the noodles.
Set aside the remaining 1 cup mozzarella.
Put the lid on the slow cooker and cook on High for 2 hours or on Low for 4 hours.
Turn off the slow cooker, sprinkle the reserved mozzarella on the lasagna, cover and let stand for 10 minutes to melt the cheese.

Preparation time: 20 minute(s)

Cooking time: 2-4 hour(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, High protein

Number of servings (yield): 8

Culinary tradition: Italian

Entire recipe makes 8 servings
Serving size is 1/8th of lasagna
Each serving = 8 Points +

PER SERVING: 290 calories; 7 g fat; 38 g carbohydrates; 29 g protein; 8 g fiber

Spinach and Mushroom Stuffed Shells Recipe – 8 Points +

LaaLoosh — Tue, 18 Oct 2011 14:50:30 +0000

This easy Stuffed Shells Recipe is not only delicious, it’s loaded with heart healthy fiber and is just 8 Points + for 4 stuffed shells! That’s right, for cheesy stuffed shells people. 8 Points + is a pretty good bargain for that satisfying portion. Pair it with a 0 Points Plus salad or some roasted veggies for a very filling meal without using up a lot of Weight Watchers Points. Filled with fresh spinach, mushrooms and herbs, it’s a great vegetarian casserole recipe that the whole family can enjoy!

Stuffed Shells Recipe

Indulge in a delicious Italian Stuffed Shells Recipe without breaking your Points Plus bank. Loaded with all the flavors you’d expect, this dish is just 8 Points + for four large stuffed shells. It’s the perfect healthy family dinner recipe!

Ingredients

24 jumbo pasta shells, (8 ounces)
3 cups prepared, jarred marinara sauce
2 onions, finely chopped
2 pounds fresh spinach, trimmed and washed
2 cups chopped mushrooms
2 cups fat free ricotta cheese
1 large egg white
2/3 cup whole wheat breadcrumbs
1/2 cup freshly grated Parmesan cheese
1/4 cup fresh basil, finely chopped
1 tbsp dried oregano
5 garlic cloves, minced
1/4 tsp ground nutmeg
1 tsp salt
1/2 tsp freshly ground pepper

Instructions

Preheat oven to 375°F.
Cook shells until just tender, according to package directions. Drain and rinse under cold water. Set aside.
Spray a large nonstick skillet with non-fat cooking spray and set over medium-high heat. Add onions and mushrooms and cook, stirring occasionally, until softened, about 3 minutes.
Add spinach in batches and toss with tongs until wilted. Drain in a colander, pressing out excess moisture with the back of a spoon. Let cool. Set aside.
Combine ricotta, basil, oregano, garlic, breadcrumbs, 1/4 cup Parmesan and nutmeg in a bowl; mix well. Add the reserved spinach and mushroom mixture and season with salt and pepper. Stir in egg white.
Stuff each of the reserved shells with a generous 2 tablespoons of the ricotta mixture.
Spread 1 cup marinara sauce in the bottom of a 9-by-13-inch baking dish. Arrange the stuffed shells in a single layer.
Top with the remaining 2 cups of the sauce and sprinkle with the remaining 1/4 cup Parmesan cheese. Bake until the top is golden and the shells are heated through, about 30 minutes. Let cool for 10 minutes before serving.

Preparation time: 15 minute(s)

Cooking time: 45 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, High protein

Number of servings (yield): 6

Culinary tradition: Italian

Entire recipe makes 6 servings
Serving size is 4 shells
Each serving = 8 Points +

PER SERVING: 269 calories; 5 g fat; 48 g carbohydrates; 27 g protein; 7 g fiber

Trader Joe’s Turkey Meatballs – 3 Points Plus

LaaLoosh — Fri, 23 Sep 2011 20:39:25 +0000

There are many, many times when I just don’t feel like cooking, no matter how hungry I am, or how fabulous the recipe is. And now with a new baby and toddler taking up all time and energy, these times are much more frequent. Therefore, it’s super important for me to have some go to meals that I can get on the table fast, that are Weight Watchers friendly, and that taste good! One of my favorite quick and easy meals are these low calorie Turkey Meatballs from Trader Joe’s. They’ve been around for a while, but a lot of people don’t know about them, or have never tried them before, so I felt they were blog worthy. Plus, each 2 meatball serving is just 3 Points Plus, and these are some pretty decent sized meatballs. They come frozen, fully cooked. I just toss them into a large saucepan with a jar of my favorite low calorie marinara sauce, and heat up. Voila! Delicious, low Points dinner! You can top your pasta with these meatballs, serve them on a low calorie roll and top with light cheese for a great meatball sub, or just eat them straight up.

Trader Joe’s Turkey Meatballs

With no artificial colors or flavors and no preservatives, these tasty turkey meatballs are not only diet friendly, they are pretty healthy too. I love that they are so easy to prepare because essentially, all you have to do is reheat them! They are juicy and full of flavor too. Trader Joe’s…you’ve done it again. If you are a Weight Watcher looking for a quick healthy meal idea to try, pick these up ASAP!

Entire package has 6 servings
Serving size is 2 meatballs

PER SERVING: 100 calories; 4 g fat; 5 g carbohydrates; 12 g protein; 2 g fiber

White Lasagna Recipe – 5 Points +

LaaLoosh — Thu, 08 Sep 2011 12:00:51 +0000

photo credit: karma free cooking

This delicious low calorie lasagna recipe is one of my all time favorites! Made with Gorgonzola cheese and caramelized onions, it is super yummy. But because it’s bulked up with veggies and uses whole wheat lasagna noodles, it’s a lot lower in fat and calories than traditional lasagna recipes. Also, there’s no meat, so it’s a great Vegetarian Lasagna Recipe too! Each nicely sized serving is just 5 Points +, so pair it with a low Points salad, and you’ve got yourself a healthy and light dinner that tastes fantastic!! Using Gorgonzola, instead of a traditional mozzarella adds such a decadent flavor to the lasagna, while still keeping the recipe light. This dish was a hit with the whole family!

White Lasagna Recipe

This delicious low calorie Vegetarian White Lasagna Recipe is made with flavorful ingredients that keeps the dish tasting great, but still keeping the calories and fat low. Each serving has just 5 Points +, making it a wonderful idea for a healthy Weight Watchers Dinner Recipe.

Ingredients

8 ounces no-cook lasagna noodles, preferably whole-wheat
5 medium portobello mushroom caps,diced
3 large sweet onions, thinly sliced
4 cups baby spinach
2 cups nonfat ricotta cheese
2 cups non-fat milk
2 oz crumbled Gorgonzola cheese
1/2 cup chopped fresh basil
1/2 cup red wine
4 tbsp light butter (I used Brummel and Brown)
2 tbsp whole wheat flour
4 garlic cloves
2 tsp salt
1/2 tsp pepper

Instructions

Preheat oven to 375°F.
To prepare onion filling: heat 3 tbsp butter in a large skillet over medium heat.
Add onions and cook, stirring frequently, until golden brown and very soft, about 20 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes.
Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper.
To prepare spinach filling: Place spinach, ricotta, basil, garlic and 1/2 teaspoon salt in a food processor and process until smooth.
To prepare white sauce: Heat 1 tbsp butter in a medium saucepan over medium-high heat.
Add flour and stir until bubbling, about 30 seconds.
Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute.
Add Gorgonzola and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.)
To assemble lasagna: Coat a 9-by-13-inch baking pan with cooking spray.
Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce.
Spread half of the spinach filling over the noodles and top with one-third of the onion filling.
Evenly spread 1/2 cup white sauce over the onions.
Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce.
To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top.
Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving. Cut into 8 equally sized servings.

Preparation time: 1 hour(s)

Cooking time: 30 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 8

Culinary tradition: USA (Traditional)

Entire recipe makes 8 servings
Serving size is 1/8 of lasagna
Each serving = 5 Points +

PER SERVING: 264 calories; 4 g fat; 30 g carbohydrates; 17 g protein; 8 g fiber

Cheesy Baked Tomatoes Recipe – 1 Points +

LaaLoosh — Wed, 07 Sep 2011 12:00:42 +0000

Looking for a quick and easy low calorie side dish recipe that will go well with a variety of entrees? This Cheesy Baked Tomatoes Recipe just may be the answer! Fresh, delicious and super quick to make, each serving has just 1 Points +. Perfect as a side dish, or even just as a quick, healthy snack, these super yummy tomatoes are a great idea for just 1 Point. I used heirloom tomatoes when I made this, but really, just about any kind will work. It’s the perfect way to bulk up your plate without adding a lot of extra Points Plus. Enjoy!

Cheesy Baked Tomatoes Recipe

A delicious and healthy side dish recipe, these cheesy baked tomatoes go well with just about anything. Take advantage of those fresh summer tomatoes before they are gone and try this fresh and flavorful low calorie side for just 1 Points + each!

Ingredients

4 tomatoes, halved
1/4 cup freshly grated Parmesan cheese
1 oz reduced fat provolone cheese, shredded
1 tsp chopped fresh basil
1 tsp chopped fresh oregano
1/2 tsp salt
Freshly ground pepper, to taste

Instructions

Preheat oven to 450° F.
Place tomatoes cut-side up on a baking sheet.
Top with Parmesan, provolone, oregano, basil, salt and pepper.
Mist lightly with non-fat cooking spray and bake until the tomatoes are tender, about 15 minutes.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is 1 tomato (2 tomato halves)
Each serving = 1 Points +

PER SERVING: 49 calories; 2 g fat; 6 g carbohydrates; 4 g protein; 2 g fiber

Gallo Light Italian Dry Salame – 2 Points Plus

LaaLoosh — Fri, 02 Sep 2011 12:00:50 +0000

Though this product has been on the market for some time now, I was surprised that not a lot of people know about it. And it’s just too good not to be shared again. Gallo makes an amazingly yummy Light Italian Salami that gives you 5 slices for just 2 Points Plus! If you are lover of Italian meats like I am, you know that, while they are delicious, they are typically high fat and/or high calorie meats. So I was pretty excited when I came across this light salami at the store. And I was very surprised that it actually tasted really good! Put those 5 slices between some light bread, add on some zero Points Plus vegetables, and you can make one pretty darn tasty Weight Watchers friendly Italian sandwich. Keep reading to learn more about this Fabulous Food Find…

Gallo Light Italian Dry Salame

Gallo’s Light Italian Dry Salame is made with turkey and pork and has 60% less fat and 40% fewer calories than regular dry salami. The taste is fantastic, and each 5 slice serving has just 2 Points Plus. I found this product at Ralph’s and Von’s, and it should be available at most grocery stores. If it’s not at yours, contact Gallo (their phone number is on their website), and ask where you can buy their products in your area!

Serving size is 5 slices
Each serving = 2 Points Plus

PER SERVING: 60 calories; 4 g fat; 1 g carbohydrates; 7 g protein; 0 g fiber

Vegetarian Italian Hoagie Recipe – 6 Points +

LaaLoosh — Mon, 29 Aug 2011 12:00:45 +0000

photo credit: delish

Growing up in a city full of Italians, it was never hard to find an amazing Italian restaurant with a menu that make my mouth water at the mere thought of it. My favorite restaurant had an Italian Hoagie that was TO DIE FOR. So incredibly delicious. And this low calorie, vegetarian version of my favorite traditional Italian Hoagie recipe brings back many of the flavors I adored, but with a lot less fat and calories. And at just 6 Points +, it’s a lot more Weight Watchers friendly! So if you are feeling the need for a savory Italian Hoagie, this low fat vegetarian sandwich recipe is a must try. Enjoy!

Vegetarian Italian Hoagie Recipe

At just 6 Points +, this vegetarian version of a traditional Italian Hoagie Recipe, is a real treat for any Weight Watcher. Enjoy many of the delicious flavors of a hot Italian Hoagie, but with a lot less fat and calories. It makes the perfect low calorie lunch idea!

Ingredients

1 16- to 20-inch-long baguette (I used a whole grain one for more fiber)
2 slices reduced fat provolone cheese, cut into halves
1/2 cup thinly sliced red onion, separated into rings
1 14-oz can artichoke hearts, rinsed and coarsely chopped
2 cups shredded romaine lettuce
1/4 cup sliced pepperoncini
¼ cup black olives
1 medium tomato, seeded and diced
2 tbsp red wine vinegar
1 tsp extra-virgin olive oil
1 tsp dried oregano
Dash of salt and pepper

Instructions

Preheat oven to 375 degrees.
Combine artichoke hearts, olives, tomato, vinegar, oil, oregano and salt & pepper in a small bowl.
Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side.
To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using.
Cover with the baguette tops.
Place in oven and toast until bread is browned and cheese has melted, about 8-10 minutes.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 4

Culinary tradition: Italian

Entire recipe makes 4 servings
Serving size is 1 sandwich
Each serving = 6 Points +

PER SERVING: 214 calories; 6 g fat ; 37 g carbohydrates; 15 g protein; 8 g fiber