Makeover Meatless Lasagna Recipes

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THE ULTIMATE MAKEOVER: LASAGNE



The ultimate makeover: Lasagne image

A lighter version of the family classic that retains its full flavour

Provided by Angela Nilsen

Categories     Dinner, Main course

Time 2h30m

Number Of Ingredients 20

1 tbsp olive oil
1 onion , chopped
2 medium carrots , diced
3 plump garlic cloves , finely chopped
250g lean rump steak , trimmed of fat, thinly sliced, then very finely chopped
250g lean minced pork
100ml red wine
2 tbsp tomato purée
400g can plum tomato
tsp ground nutmeg , plus a pinch
handful basil leaves , torn
300g fresh spinach
1 egg
250g tub ricotta
handful flat-leaf parsley , chopped
6 wide sheets (about 175g/6oz) no pre-cook lasagne
125g ball mozzarella , preferably buffalo, roughly chopped
50g parmesan , coarsely grated
200g cherry tomato on the vine
basil leaves and green salad leaves, to serve

Steps:

  • Make the meat sauce: heat oil in a large sauté pan, then tip in onion and fry for 5 mins until golden. Add carrots and garlic, then fry for 2 mins more. Stir in both meats, breaking up the pork with a wooden spoon. Cook over a high heat until the meat is no longer pink and the juices are released. Pour in wine, scrape the bottom of the pan as you stir, then cook for 1-2 mins until the liquid is reduced. Tip in tomato purée, tomatoes and 2 tbsp water, then stir to break up tomatoes. Add ½ tsp nutmeg and some pepper, cover, then simmer for 1 hr, stirring occasionally. Taste and add salt if you like. Mix in torn basil. Sauce can be chilled for up to 1 day.
  • While the sauce is simmering, prepare the other layers. Tip the spinach into a large bowl and pour over boiling water. After 30 secs, tip spinach into a colander and put under cold running water briefly to cool. Squeeze to remove excess water. Beat the egg in a bowl, then mix with ricotta, parsley, a pinch of nutmeg and pepper. Soak the lasagne sheets in a single layer in boiling water for 5 mins. (Although the packet says no pre-cook, I find soaking improves the texture.) Drain well. Heat oven to 200C/fan 180C/gas 6.
  • Start layering. Spread a few big spoonfuls of sauce to barely cover the base of an ovenproof dish (20 x 29 x 6cm deep). Cover with 2 sheets of lasagne, then spread over half the remaining sauce. Cover with 2 more lasagne sheets, then scatter spinach evenly over. Spread the ricotta mixture on top and cover with 2 more lasagne sheets. Spread with remaining sauce, then scatter over mozzarella and Parmesan to almost cover meat. Top with cherry tomatoes and some pepper, then cover loosely with foil.
  • Bake for 35 mins, then remove foil and bake 5-10 mins more. Leave for a few mins, then scatter with basil and serve with salad.

Nutrition Facts : Calories 447 calories, Fat 19 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 9 grams sugar, Protein 38 grams protein, Sodium 0.96 milligram of sodium

BEST LASAGNA



Best Lasagna image

Want to know how to make lasagna for a casual holiday meal? You can't go wrong with this deliciously rich meat lasagna recipe. My grown sons and daughter-in-law request it for their birthdays, too. -Pam Thompson, Girard, Illinois

Provided by Taste of Home

Categories     Dinner

Time 1h50m

Yield 12 servings.

Number Of Ingredients 18

9 lasagna noodles
1-1/4 pounds bulk Italian sausage
3/4 pound ground beef
1 medium onion, diced
3 garlic cloves, minced
2 cans (one 28 ounces, one 15 ounces) crushed tomatoes
2 cans (6 ounces each) tomato paste
2/3 cup water
2 to 3 tablespoons sugar
3 tablespoons plus 1/4 cup minced fresh parsley, divided
2 teaspoons dried basil
3/4 teaspoon fennel seed
3/4 teaspoon salt, divided
1/4 teaspoon coarsely ground pepper
1 large egg, lightly beaten
1 carton (15 ounces) ricotta cheese
4 cups shredded part-skim mozzarella cheese
3/4 cup grated Parmesan cheese

Steps:

  • Cook noodles according to package directions; drain. Meanwhile, in a Dutch oven, cook sausage, beef and onion over medium heat 8-10 minutes or until meat is no longer pink, breaking up meat into crumbles. Add garlic; cook 1 minute. Drain., Stir in tomatoes, tomato paste, water, sugar, 3 tablespoons parsley, basil, fennel, 1/2 teaspoon salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, 30 minutes, stirring occasionally., In a small bowl, mix egg, ricotta cheese and remaining parsley and salt., Preheat oven to 375°. Spread 2 cups meat sauce into an ungreased 13x9-in. baking dish. Layer with 3 noodles and a third of the ricotta mixture. Sprinkle with 1 cup mozzarella cheese and 2 tablespoons Parmesan cheese. Repeat layers twice. Top with remaining meat sauce and cheeses (dish will be full)., Bake, covered, 25 minutes. Bake, uncovered, 25 minutes longer or until bubbly. Let stand 15 minutes before serving.

Nutrition Facts : Calories 519 calories, Fat 27g fat (13g saturated fat), Cholesterol 109mg cholesterol, Sodium 1013mg sodium, Carbohydrate 35g carbohydrate (10g sugars, Fiber 4g fiber), Protein 35g protein.

TRADITIONAL LASAGNA



Traditional Lasagna image

My family first tasted this rich, homemade lasagna recipe at a friend's home on Christmas Eve. We were so impressed that it became our own holiday tradition as well. I also prepare it other times of the year. This classic lasagna recipe is requested often by my sister's Italian in-laws-I consider that the highest compliment! -Lorri Foockle, Granville, Illinois

Provided by Taste of Home

Categories     Dinner

Time 1h40m

Yield 12 servings.

Number Of Ingredients 17

1 pound ground beef
3/4 pound bulk pork sausage
3 cans (8 ounces each) tomato sauce
2 cans (6 ounces each) tomato paste
2 garlic cloves, minced
2 teaspoons sugar
1 teaspoon Italian seasoning
1/2 to 1 teaspoon salt
1/4 to 1/2 teaspoon pepper
3 large eggs
3 tablespoons minced fresh parsley
3 cups 4% small-curd cottage cheese
1 cup ricotta cheese
1/2 cup grated Parmesan cheese
9 lasagna noodles, cooked and drained
6 slices provolone cheese (about 6 ounces)
3 cups shredded part-skim mozzarella cheese, divided

Steps:

  • In a large skillet over medium heat, cook and crumble beef and sausage until no longer pink; drain. Add next 7 ingredients. Bring to a boil. Reduce heat; simmer, uncovered, 1 hour, stirring occasionally. Adjust seasoning with additional salt and pepper, if desired., Meanwhile, in a large bowl, lightly beat eggs. Add parsley; stir in cottage cheese, ricotta and Parmesan cheese. , Preheat oven to 375°. Spread 1 cup meat sauce in an ungreased 13x9-in. baking dish. Layer with 3 noodles, provolone cheese, 2 cups cottage cheese mixture, 1 cup mozzarella, 3 noodles, 2 cups meat sauce, remaining cottage cheese mixture and 1 cup mozzarella. Top with remaining noodles, meat sauce and mozzarella (dish will be full)., Cover; bake 50 minutes. Uncover; bake until heated through, about 20 minutes. Let stand 15 minutes before cutting.

Nutrition Facts : Calories 503 calories, Fat 27g fat (13g saturated fat), Cholesterol 136mg cholesterol, Sodium 1208mg sodium, Carbohydrate 30g carbohydrate (9g sugars, Fiber 2g fiber), Protein 36g protein.

WORLD'S BEST LASAGNA



World's Best Lasagna image

It takes a little work, but it is worth it.

Provided by John Chandler

Categories     World Cuisine Recipes     European     Italian

Time 3h15m

Yield 12

Number Of Ingredients 20

1 pound sweet Italian sausage
¾ pound lean ground beef
½ cup minced onion
2 cloves garlic, crushed
1 (28 ounce) can crushed tomatoes
2 (6 ounce) cans tomato paste
2 (6.5 ounce) cans canned tomato sauce
½ cup water
2 tablespoons white sugar
1 ½ teaspoons dried basil leaves
½ teaspoon fennel seeds
1 teaspoon Italian seasoning
1 ½ teaspoons salt, divided, or to taste
¼ teaspoon ground black pepper
4 tablespoons chopped fresh parsley
12 lasagna noodles
16 ounces ricotta cheese
1 egg
¾ pound mozzarella cheese, sliced
¾ cup grated Parmesan cheese

Steps:

  • In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Season with sugar, basil, fennel seeds, Italian seasoning, 1 teaspoon salt, pepper, and 2 tablespoons parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally.
  • Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. In a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon salt.
  • Preheat oven to 375 degrees F (190 degrees C).
  • To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13-inch baking dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one half of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese.
  • Bake in preheated oven for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

Nutrition Facts : Calories 448.2 calories, Carbohydrate 36.5 g, Cholesterol 81.8 mg, Fat 21.3 g, Fiber 4 g, Protein 29.7 g, SaturatedFat 9.9 g, Sodium 1400.4 mg, Sugar 8.6 g

MAKEOVER BEEF & SAUSAGE LASAGNA



Makeover Beef & Sausage Lasagna image

The Taste of Home Test Kitchen trimmed the cholesterol and saturated fat in my original meat-lover's lasagna recipe, and came up with this healthier version. -Jacob Kitzman, Seattle, Washington

Provided by Taste of Home

Categories     Dinner

Time 1h30m

Yield 12 servings.

Number Of Ingredients 13

3/4 pound lean ground beef (90% lean)
3/4 pound Italian turkey sausage links, casings removed
1 medium onion, chopped
1 medium green pepper, chopped
1 jar (26 ounces) spaghetti sauce
1 package (8 ounces) reduced-fat cream cheese, cubed
1 cup 1% cottage cheese
1 large egg, lightly beaten
1 tablespoon minced fresh parsley
6 whole wheat lasagna noodles, cooked and drained
1 cup shredded reduced-fat Italian cheese blend
3 teaspoons Italian seasoning, divided
1 cup shredded part-skim mozzarella cheese

Steps:

  • In a large skillet, cook the beef, sausage, onion and green pepper over medium heat until meat is no longer pink; drain. Set aside 1 cup spaghetti sauce; stir remaining sauce into meat mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 8-10 minutes or until thickened., In a small saucepan, melt cream cheese over medium heat. Remove from the heat. Stir in the cottage cheese, egg and parsley., Spread meat sauce into a 13x9-in. baking dish coated with cooking spray. Top with 3 noodles, Italian cheese blend, 1-1/2 teaspoons Italian seasoning and cream cheese mixture. Layer with remaining noodles and reserved spaghetti sauce; sprinkle with mozzarella and remaining Italian seasoning., Cover and bake at 350° for 35 minutes. Bake, uncovered, for 10-15 minutes or until bubbly. Let stand for 15 minutes before cutting.

Nutrition Facts : Calories 298 calories, Fat 15g fat (7g saturated fat), Cholesterol 78mg cholesterol, Sodium 772mg sodium, Carbohydrate 17g carbohydrate (7g sugars, Fiber 3g fiber), Protein 23g protein. Diabetic Exchanges

MEATLESS LASAGNA



Meatless Lasagna image

"This saucy lasagna is one of my specialties," says Sharon Allen of Allentown, Pennsylvania. "It's packed with fresh-tasting vegetables, such s zucchini, mushrooms, carrots and peppers. The colorful casserole is a great way to celebrate the bounty of summertime."

Provided by Taste of Home

Categories     Dinner

Time 1h30m

Yield 8 servings.

Number Of Ingredients 19

9 uncooked lasagna noodles
1/2 cup chopped onion
2 garlic cloves, minced
2 cups diced zucchini
1-1/2 cups sliced fresh mushrooms
1 cup thinly sliced carrots
1/2 cup diced green pepper
1/2 cup diced sweet red pepper
1 can (28 ounces) crushed tomatoes
1-1/2 cups water
1 can (6 ounces) tomato paste
1 teaspoon sugar
1 teaspoon dried basil
1/2 teaspoon salt
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon pepper
1 carton (15 ounces) reduced-fat ricotta cheese
1-1/2 cups shredded part-skim mozzarella cheese, divided
1/4 cup grated Romano cheese

Steps:

  • Cook lasagna noodles according to package directions. Meanwhile, in a large saucepan coated with cooking spray, saute onion and garlic for 3 minutes. Add the zucchini, mushrooms, carrots and peppers; cook and stir until tender, about 5 minutes. Stir in the tomatoes, water, tomato paste and seasonings. Bring to a boil. reduce heat; cover and simmer for 20 minutes. Remove 2 cups sauce and set aside., Drain noodles; set aside. Combine the ricotta, 1 cup mozzarella and Romano cheese. In an ungreased 13x9-in. baking dish, layer a third of the remaining sauce, three noodles and half of the cheese mixture. Repeat layers. Top with remaining sauce and noodles. Spread reserved sauce over top., Cover and bake at 350° for 45 minutes. Uncover; sprinkle with remaining mozzarella. Bake 5-10 minutes longer or until cheese is melted. Let stand for 15 minutes before cutting.

Nutrition Facts : Calories 244 calories, Fat 9g fat (5g saturated fat), Cholesterol 32mg cholesterol, Sodium 672mg sodium, Carbohydrate 26g carbohydrate (0 sugars, Fiber 4g fiber), Protein 17g protein. Diabetic Exchanges

EASY MEATLESS LASAGNA



Easy Meatless Lasagna image

You won't miss the meat with this easy, three-cheesy pasta dish.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 1h35m

Yield 8

Number Of Ingredients 9

2 cups ricotta cheese or small curd creamed cottage cheese
1/2 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh oregano leaves or 1 1/2 teaspoons dried oregano leaves
2 jars (28 ounces each) tomato pasta sauce (any variety)
12 uncooked lasagna noodles
2 cups shredded mozzarella cheese (8 ounces)
1/4 cup grated Parmesan cheese
Additional shredded mozzarella cheese, if desired

Steps:

  • Heat oven to 350°F. Mix ricotta cheese, 1/2 cup Parmesan cheese, the parsley and oregano.
  • Spread 2 cups of the pasta sauce in ungreased rectangular pan, 13x9x2 inches; top with 4 uncooked noodles. Spread ricotta cheese mixture over noodles. Spread with 2 cups pasta sauce and top with 4 noodles; repeat with 2 cups pasta sauce and 4 noodles. Sprinkle with 2 cups mozzarella cheese. Spread with remaining pasta sauce. Sprinkle with 1/4 cup Parmesan cheese.
  • Cover and bake 30 minutes. Uncover and bake about 30 minutes longer or until hot and bubbly. Sprinkle with additional mozzarella cheese. Let stand 15 minutes before cutting.

Nutrition Facts : Calories 515, Cholesterol 40 mg, Fat 2, Fiber 4 g, Protein 24 g, SaturatedFat 9 g, ServingSize 1 Serving, Sodium 1340 mg

MAKEOVER TRADITIONAL LASAGNA



Makeover Traditional Lasagna image

I've never been quick to pass along my special recipes, but this one is so good that it's become our family's Christmas Eve tradition! -Michelle Behan, Littleton, Colorado

Provided by Taste of Home

Categories     Dinner

Time 1h55m

Yield 12 servings.

Number Of Ingredients 17

1 pound extra-lean ground beef (95% lean)
1 package (14 ounces) breakfast turkey sausage links, casings removed and crumbled
3 cans (8 ounces each) no-salt-added tomato sauce
1 can (6 ounces) tomato paste
2 garlic cloves, minced
2 teaspoons sugar
1-1/2 teaspoons Italian seasoning
1/2 teaspoon pepper
9 whole wheat lasagna noodles
3 large eggs, lightly beaten
2 cups 2% cottage cheese
1 carton (15 ounces) reduced-fat ricotta cheese
1/2 cup grated Parmesan cheese
3 tablespoons minced fresh parsley
1-1/2 cups shredded part-skim mozzarella cheese
6 slices provolone cheese
Additional minced fresh parsley

Steps:

  • In a large skillet, cook beef and sausage over medium heat until meat is no longer pink; drain. Add the tomato sauce, tomato paste, garlic, sugar, Italian seasoning and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Meanwhile, cook noodles according to package directions; drain., In a small bowl, combine the eggs, cottage cheese, ricotta cheese, Parmesan and parsley. Spread 1 cup meat sauce into a 13x9-in. baking dish coated with cooking spray. Layer with 3 noodles, half of the cheese mixture, 1-1/3 cups sauce and 1/2 cup mozzarella cheese. Repeat layers. Top with remaining noodles and sauce., Cover and bake at 350° for 55-60 minutes or until bubbly. Top with provolone and remaining mozzarella cheese. Bake, uncovered, 15-20 minutes longer or until cheese is melted. Let stand for 15 minutes before cutting. Sprinkle with additional parsley.,

Nutrition Facts : Calories 361 calories, Fat 15g fat (7g saturated fat), Cholesterol 133mg cholesterol, Sodium 634mg sodium, Carbohydrate 23g carbohydrate (9g sugars, Fiber 3g fiber), Protein 32g protein.

EASY MEATLESS LASAGNA



Easy Meatless Lasagna image

Make and share this Easy Meatless Lasagna recipe from Food.com.

Provided by piranhabriana

Categories     Oven

Time 1h20m

Yield 8-10 serving(s)

Number Of Ingredients 8

2 cups ricotta cheese or 2 cups small curd cottage cheese
1/2 cup grated parmesan cheese
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh oregano or 1 1/2 teaspoons dried oregano leaves
2 (28 ounce) jars spaghetti sauce
12 uncooked lasagna noodles
2 cups shredded mozzarella cheese
1/4 cup grated parmesan cheese

Steps:

  • Mix ricotta cheese, 1/2 cup Parmesan cheese, the parsley and oregano.
  • Spread 2 cups spaghetti sauce in ungreased rectangular pan, 13x9x2 inches; top with 4 noodles.
  • Spread cheese mixture over noodles.
  • Spread with 2 cups spaghetti sauce and top with four noodles; repeat with 2 cups spaghetti sauce and 4 noodles.
  • Sprinkle with 2 cups mozzarella cheese.
  • Spread with remaining spaghetti sauce.
  • Sprinkle with 1/4 cup Parmesan cheese.
  • Heat oven to 350, cover with aluminum foil and bake 30 minutes.
  • Uncover and bake about 30 minutes longer or until hot and bubbly.
  • Sprinkle with mozzarella cheese.
  • Let stand 15 minutes before cutting.

Nutrition Facts : Calories 514.4, Fat 22.5, SaturatedFat 11.2, Cholesterol 61.7, Sodium 1382.9, Carbohydrate 52.2, Fiber 2, Sugar 19.8, Protein 25.3

HEALTHIER WORLD'S BEST LASAGNA



Healthier World's Best Lasagna image

This truly is the World's Best Lasagna! I love this recipe but I am always looking for ways to take out the fat when I cook. I substituted lean ground turkey and turkey sausage for the meat. I also used lite mozzarella and cut out the egg and salt.

Provided by MakeItHealthy

Categories     Meat and Poultry Recipes     Turkey     Ground Turkey Recipes

Time 3h15m

Yield 12

Number Of Ingredients 17

1 pound turkey sausage
¾ pound lean ground turkey
½ cup minced onion
2 cloves garlic, crushed
1 (28 ounce) can crushed tomatoes
2 (6 ounce) cans tomato paste
2 (6.5 ounce) cans canned tomato sauce
½ cup water
1 ½ teaspoons dried basil leaves
½ teaspoon fennel seeds
1 teaspoon Italian seasoning
¼ teaspoon ground black pepper
2 tablespoons chopped fresh parsley
12 lasagna noodles
16 ounces ricotta cheese
¾ pound low fat mozzarella cheese, sliced
¾ cup grated Parmesan cheese

Steps:

  • Heat a Dutch oven or large skillet over medium heat; cook and stir turkey sausage, ground turkey, onion, and garlic until well browned, about 15 minutes. Stir in crushed tomatoes, tomato paste, tomato sauce, and water. Season with basil, fennel seeds, Italian seasoning, pepper, and 2 tablespoons parsley. Simmer, uncovered, for about 1 1/2 hours, stirring occasionally.
  • Preheat oven to 375 degrees F (190 degrees C).
  • Bring a large pot of lightly salted water to a boil. Cook lasagna in the boiling water, stirring occasionally until cooked through but firm to the bite, about 8 minutes. Drain.
  • Spread 1 1/2 cups turkey sauce in bottom of 9x13 baking dish. Arrange 6 noodles lengthwise over sauce. Spread half the ricotta over noodles. Top with a third of the mozzarella cheese slices. Spoon 1 1/2 cups turkey sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers and top with remaining mozzarella and Parmesan cheese. Cover with aluminum foil; make sure foil does not touch cheese to prevent sticking.
  • Bake in preheated oven until sauce is hot and cheese is melted, about 25 minutes more. Remove foil and bake until cheese is golden brown, about 25 minutes. Cool 15 minutes before serving.

Nutrition Facts : Calories 390.3 calories, Carbohydrate 33.4 g, Cholesterol 80.8 mg, Fat 15.4 g, Fiber 3.9 g, Protein 33.1 g, SaturatedFat 7.1 g, Sodium 1129.3 mg, Sugar 5.9 g

MAKEOVER MEATLESS LASAGNA



Makeover Meatless Lasagna image

If you've never tried tofu before, this is the best recipe to give it a try. It blends in with all the other ingredients, adding protein without the fat and calories of ground beef. -Mary Lou Moeller, Wooster, Ohio

Provided by Taste of Home

Categories     Dinner

Time 1h15m

Yield 12 servings.

Number Of Ingredients 13

10 uncooked whole wheat lasagna noodles
1-1/2 cups sliced fresh mushrooms
1/4 cup chopped onion
2 garlic cloves, minced
1 can (14-1/2 ounces) Italian diced tomatoes, undrained
1 can (12 ounces) tomato paste
1 package (14 ounces) firm tofu, drained and cubed
2 large eggs, lightly beaten
3 cups 2% cottage cheese
1/2 cup grated Parmesan cheese
1/2 cup packed fresh parsley leaves
1/2 teaspoon pepper
2 cups shredded part-skim mozzarella cheese, divided

Steps:

  • Preheat oven to 375°. Cook noodles according to package directions for al dente. Meanwhile, in a large saucepan, cook mushrooms and onion over medium heat until tender. Add garlic; cook 1 minute. Add tomatoes and tomato paste; cook and stir until heated through., Pulse tofu in a food processor until smooth. Add next 5 ingredients; pulse until combined. Drain noodles., Place 5 noodles into a 13x9-in. baking dish coated with cooking spray, overlapping as needed. Layer with half the tofu mixture, half the sauce and half the mozzarella. Top with remaining noodles, tofu mixture and sauce., Bake, covered, 35 minutes. Sprinkle with remaining mozzarella. Bake, uncovered, until cheese is melted, 10-15 minutes. Let stand 10 minutes before serving.

Nutrition Facts : Calories 258 calories, Fat 9g fat (4g saturated fat), Cholesterol 48mg cholesterol, Sodium 498mg sodium, Carbohydrate 26g carbohydrate (9g sugars, Fiber 3g fiber), Protein 19g protein. Diabetic Exchanges

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