Ellie Krieger - So Easy: Luscious, Healthy Recipes for Every Meal of the Week

So Easy: Luscious, Healthy Recipes for Every Meal of the Week Ellie Krieger Photography by Alexandra Grablewski John Wiley & Sons, Inc. This book is printed on acid-free paper. Copyright 2009 by Ellie Krieger. All rights reserved Photography copyright 2009 by Alexandra Grablewski. All rights reserved Food styling by Mariana Velsquez Prop styling by Lynda White Author wardrobe styling by Nicole Gulotta Author makeup by Kelley Quan at Kramer & Kramer, Inc. Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic,
mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission
of the Publisher, or authorization through payment of the appropriate
per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com.

Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions. Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they
make no representations or warranties with respect to the accuracy
or completeness of the contents of this book and specifically disclaim
any implied warranties of merchantability or fitness for a particular
purpose. No warranty may be created or extended by sales
representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher
nor author shall be liable for any loss of profit or any other
commercial damages, including but not limited to special,
incidental, consequential, or other damages.

For general information on our other products and services or for technical support, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002. Wiley also publishes its books in a variety of electronic formats.
Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web
site at www.wiley.com. Library of Congress Cataloging-in-Publication Data Krieger, Ellie. So easy: Luscious, Healthy Recipes for Every Meal of The Week / Ellie Krieger. cm. cm.

Includes index. ISBN 978-0-470-42354-7 (cloth) 1. Cookery. 2. Nutrition. Title. Title.

TX714.K76 2009 641.5--dc22 2008056026 Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 For Thom and Isabella ACKNOWLEDGMENTS I am grateful to the many dedicated and talented
people who helped make this book possible. Thank you: Thom and Isabella for the love and encouragement that keeps me going. Robert Flutie and Hilary Polk-Williams for pinning down all the details while keeping sight of the big picture. I am lucky to have such a creative, top-notch management team. Jane Dystel and Miriam Goderich, literary agents, and Marc Szafran, Esq., for your valuable guidance and expertise. Chefs Jacqueline Torren and Adeena Sussman for your culinary artistry and friendship.

Elisabeth DAlto, RD, and MaryEllen Conway, MS RD, my assistants, for helping pull together every last detail. Editor, Justin Schwartz, for your vision, incredible aesthetic sense, and easygoing professionalism. You are a joy to work with and you sure know how to put together a beautiful book! Alexandra Grablewski, photographer; Mariana Velsquez, food stylist; and Lynda White, prop stylist, for glorious photos that truly capture the foods lusciousness. Makeup artist Kelley Quan and stylist Nicole Gulotta for making me look like me, only better! Janell Vantrease, Carrie Bachman, and Gypsy Lovett, publicists, for spreading the word and getting this book into its place center stage. All the people at John Wiley and Sons who put so much into this project. Food Network, for all of your support.

Recipe Nutritional Data Index In case you want to make any of the recipes a la carte (not as part of the suggested meal), here is the nutrition information for them individually Per Serving Calories 220; Total Fat 9 g (Sat Fat 2.5 g, Mono Fat 2 g, Poly Fat 1.5 g); Protein 28 g; Carb 6 g; Fiber 1 g; Cholesterol 260 mg; Sodium 140 mg Excellent Source Of Niacin, Phosphorus, Protein, Selenium, Vitamin B12, vitamin d Good Source Of Iodine, Potassium, Riboflavin, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Vitamin K Per Serving: Calories 150; Total Fat 1 g (Sat Fat 0 g, Mono Fat 0 g, Poly Fat 0 g); Protein 5 g; Carb 31 g; Fiber 2 g; Cholesterol 0 mg; Sodium 280 mg Good Source Of Protein, Niacin, Thiamin Per Serving Calories 200; Total Fat 7 g (Sat Fat 3.5 g, Mono Fat 1 g, Poly Fat 0 g); Protein 10 g; Carb 26 g; Fiber 1 g; Cholesterol 120 mg; Sodium 380 mg Excellent source of Thiamin Good Source Of Iodine, Protein, Riboflavin Per Serving Calories 110; Total Fat 0 g (Sat Fat 0 g, Mono Fat 0 g, Poly Fat 0 g); Protein 1 g; Carb 27 g; Fiber 2 g; Cholesterol 0 mg; Sodium 150 mg Excellent source of Manganese Good Source Of Vitamin C Per Serving Calories 240; Total Fat 2.5 g; (Sat Fat 1 g, Mono Fat 0.1 g, Poly Fat 0 g); Protein 8 g; Carb 48 g; Fiber 3 g; Cholesterol 75 mg; Sodium 446 mg Excellent source of Manganese, Protein, Selenium Good Source Of Calcium, Fiber, Iron, Phosphorus, Thiamin Per Serving Calories 160; Total Fat 9 g (Sat Fat 1.5 g, Mono Fat 2.5 g, Poly Fat 2.5 g); Protein 7 g; Carb 15 g; Fiber 2 g; Cholesterol 0 mg; Sodium 0 mg Excellent source of Manganese Good Source Of Copper, Iron, Magnesium, Phosphorus, Protein, Zinc Per Serving Calories 360; Total Fat 17 g (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 8 g); Protein 9 g; Carb 47 g; Fiber 8 g; Cholesterol 0 mg; Sodium 40 mg Excellent source of Fiber, Manganese, Vitamin A, Vitamin K Good Source Of Copper, Iron, Protein, Vitamin C Per Serving Calories 180; Total Fat 6 g (Sat Fat 1.5 g, Mono Fat 3 g, Poly Fat 1 g); Protein 29 g; Carb 1 g; Fiber 0 g; Cholesterol 80 mg; Sodium 360 mg Excellent Source Of Niacin, Phosphorus, Protein, Selenium, Vitamin B6 Per Serving Calories 420; Total Fat 22 g (Sat Fat 8 g, Mono Fat 8 g, Poly Fat 3 g); Protein 19 g; Carb 41 g; Fiber 6 g; Cholesterol 55 mg; Sodium 950 mg Excellent Source Of Fiber, Manganese, Niacin, Phosphorus, Protein, Selenium, Thiamin, Vitamin B12, Vitamin K, Zinc Good Source Of Calcium, Copper, Folate, Iron, Magnesium, Pantothenic Acid, Potassium, Riboflavin, Vitamin A, Vitamin B6, Vitamin C Per Serving Calories 90; Total Fat 7 g (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 1 g); Protein 2 g; Carb 7 g; Fiber 2 g; Cholesterol 0 mg; Sodium 180 mg Excellent Source Of Vitamin C, Vitamin K Good Source Of Folate, Manganese, Potassium, Vitamin A Per Serving Calories 320; Total Fat 13 g (Sat Fat 4 g, Mono Fat 3 g, Poly Fat 1 g); Protein 22 g; Carb 32 g; Fiber 6 g; Cholesterol 275 mg; Sodium 790 mg Excellent Source Of Calcium, Fiber, Manganese, Protein, Selenium, Vitamin A Good Source Of Iodine, Iron, Riboflavin, Vitamin C Per Serving Calories 60; Total Fat 7 g (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 1 g); Protein 1 g; Carb 1 g; Fiber 1 g; Cholesterol 0 mg; Sodium 20 mg Excellent Source Of Vitamin A Good Source Of Vitamin C Per Serving Calories 150; Total Fat 8 g (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 1 g); Protein 15 g; Carb 5 g; Fiber 3 g; Cholesterol 65 mg; Sodium 390 mg Excellent Source Of Protein Good Source Of Fiber, Folate, Potassium, Vitamin C, Vitamin K Per Serving Calories 130; Total Fat 2.5 g (Sat Fat 0 g, Mono Fat 1.5 g, Poly Fat 0 g); Protein 11 g; Carb 17 g; Fiber 2 g; Cholesterol 5 mg; Sodium 140 mg Excellent Source Of Calcium, Protein, Vitamin A, Vitamin C, Vitamin K Per Serving Calories 340; Total Fat 14 g (Sat Fat 2.5 g, Mono Fat 5 g, Poly Fat 6.5 g); Protein 29 g; Carb 24 g; Fiber 3 g; Cholesterol 225 mg; Sodium 540 mg Excellent Source Of Iron, Manganese, Niacin, Phosphorus, Protein, Selenium, Vitamin B12, Vitamin D Good Source Of Calcium, Copper, Fiber, Magnesium, Potassium, Vitamin B6, Zinc Per Serving Calories 190; Total Fat 5 g (Sat Fat 0.5 g, Mono Fat 3 g, Poly Fat 0.75 g); Protein 4 g; Carb 32 g; Fiber 4 g; Cholesterol 0 mg; Sodium 20 mg Excellent Source Of Potassium, Vitamin B6, Vitamin C Good Source Of Fiber, Magnesium, Manganese, Niacin, Phosphorus Per Serving Calories 520; Total Fat 15 g (Sat Fat 3.5 g, Mono Fat 6.5 g, Poly Fat 2.5 g); Protein 40 g; Carb 51 g; Fiber 2 g; Cholesterol 85 mg; Sodium 560 mg Excellent Source Of Copper, Folate, Iron, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin B12, Vitamin K, Zinc Good Source Of Fiber, Magnesium Per Serving Calories 40; Total Fat 0 g (Sat Fat 0 g, Mono Fat 0 g, Poly Fat 0 g); Protein 2 g; Carb 9 g; Fiber 4 g; Cholesterol 0 mg; Sodium 25 mg Excellent Source Of Vitamin C, Vitamin K Good Source Of Fiber, Folate, Manganese, Vitamin A Per Serving Calories 270; Total Fat 16 g (Sat Fat 3.5 g, Mono Fat 9.5 g, Poly Fat 2 g); Protein 32 g; Carb 1 g; Fiber 0 g; Cholesterol 50 mg; Sodium 370 mg Excellent Source Of Niacin, Phosphorus, Protein, Selenium, Vitamin B6, Vitamin B12, Vitamin K, Zinc Good Source Of Iron, Potassium, Riboflavin, Thiamin, Vitamin C Per Serving Calories 160; Total Fat 6 g (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 1.5 g); Protein 7 g; Carb 22 g; Fiber 4 g; Cholesterol 0 mg; Sodium 350 mg Excellent Source Of Manganese, Selenium Good Source Of Fiber, Niacin, Phosphorus, Protein Per Serving Calories 60; Total Fat 4 g (Sat Fat 0.5 g, Mono Fat 2.5 g, Poly Fat 0.5 g); Protein 2 g; Carb 7 g; Fiber 2 g; Cholesterol 0 mg; Sodium 150 mg Excellent Source Of Vitamin A, Vitamin C Good Source Of Manganese, Potassium, Vitamin K Per Serving Calories 280; Total Fat 9 g (Sat Fat 2 g, Mono Fat 4 g, Poly Fat 2 g); Protein 26 g; Carb 25 g; Fiber 4 g; Cholesterol 60 mg; Sodium 510 mg Excellent Source Of Manganese, Niacin, Protein, Selenium, Vitamin B12, Vitamin K, Zinc Good Source Of Fiber, Iron, Magnesium, Phosphorus, Vitamin A, Vitamin C Per Serving Calories 180; Total Fat 12 g (Sat Fat 1.5 g, Mono Fat 3.5 g, Poly Fat 7 g); Protein 6 g; Carb 12 g; Fiber 3 g; Cholesterol 5 mg; Sodium 400 mg Excellent Source Of Vitamin A, Vitamin C Good Source Of Copper, Fiber, Folate,Magnesium, Manganese, Phosphorus, Protein, Thiamin, Vitamin B6 Per Serving Calories 310; Total Fat 11 g (Sat Fat 2 g, Mono Fat 7 g, Poly Fat 1 g); Protein 32 g; Carb 10 g; Fiber 1 g; Cholesterol 90 mg; Sodium 660 mg Excellent Source Of Niacin, Phosphorus, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Selenium Good Source Of Iron, Magnesium, Pantothenic Acid, Potassium, Vitamin B12, Vitamin C, Zinc Per Serving Calories 10; Total Fat 0 g (Sat Fat 0 g, Mono Fat 0 g, Poly Fat 0 g); Protein 1 g; Carb 1 g; Fiber 1 g; Cholesterol 0 mg; Sodium 30 mg Excellent Source Of Vitamin A, Vitamin K Good Source Of Folate, Manganese, Vitamin C Per Serving Calories 140; Total Fat 4 g (Sat Fat 0.5 g, Mono Fat 2.5 g, Poly Fat 0.5 g); Protein 3 g; Carb 24 g; Fiber 3 g; Cholesterol 0 mg; Sodium 190 mg Excellent Source Of Vitamin C Good Source Of Fiber, Manganese, Phosphorus, Potassium, Vitamin B6 Per Serving Calories 270; Total Fat 9 g (Sat Fat 3.5 g, Mono Fat 4 g, Poly Fat 0 g); Protein 34 g; Carb 10 g; Fiber 0 g; Cholesterol 90 mg; Sodium 360 mg Excellent Source Of Niacin, Phosphorus, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin C, Zinc Good Source Of Manganese, Potassium, Vitamin B12 Per Serving Calories 150; Total Fat 3 g (Sat Fat 2 g, Mono Fat 0.75 g, Poly Fat 0 g); Protein 3 g; Carb 31 g; Fiber 2 g; Cholesterol 10 mg; Sodium 5 mg Excellent Source Of Manganese, Vitamin A Good Source Of Folate, Potassium, Thiamin, Vitamin C Per Serving Calories 150; Total Fat 13 g (Sat Fat 1.5 g, Mono Fat 6 g, Poly Fat 5 g); Protein 2 g; Carb 9 g; Fiber 2 g; Cholesterol 0 mg; Sodium 60 mg Excellent Source Of Manganese, Vitamin A, Vitamin C, Vitamin K Good Source Of Folate, Magnesium Per Serving Calories 440; Total Fat 12 g (Sat Fat 2.5 g, Mono Fat 5 g, Poly Fat 3.5 g); Protein 36 g; Carb 47 g; Fiber 5 g; Cholesterol 95 mg; Sodium 400 mg Excellent Source Of Copper, Fiber, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, Zinc Good Source Of Calcium, Pantothenic Acid, Riboflavin, Thiamin, Vitamin A, Vitamin K Per Serving Calories 110; Total Fat 7 g (Sat Fat 1 g, Mono Fat 1.8 g, Poly Fat 4 g); Protein 3 g; Carb 10 g; Fiber 2 g; Cholesterol 5 mg; Sodium 280 mg Excellent Source Of Vitamin A, Vitamin C Per Serving Calories 230; Total Fat 8 g (Sat Fat 1 g, Mono Fat 4 g, Poly Fat 2 g); Protein 35 g; Carb 4 g; Fiber 2 g; Cholesterol 80 mg; Sodium 430 mg Excellent Source Of Magnesium, Niacin, Phosphorus, Potassium, Protein, Selenium, Vitamin B12, Vitamin D Good Source Of Manganese, Riboflavin, Thiamin, Vitamin B6, Vitamin C Per Serving Calories 190; Total Fat 1 g (Sat Fat 0 g, Mono Fat 0 g, Poly Fat 0 g); Protein 6 g; Carb 38 g; Fiber 1 g; Cholesterol 0 mg; Sodium 330 mg Excellent Source Of Folate, Manganese Good Source Of Iron, Niacin, Protein, Selenium, Thiamin Per Serving Calories 80; Total Fat 3.5 g (Sat Fat 0 g, Mono Fat 2.5 g, Poly Fat 0.5 g); Protein 4 g; Carb 8 g; Fiber 1 g; Cholesterol 0 mg; Sodium 180 mg Excellent Source Of Vitamin A, Vitamin C Good Source Of Potassium Per Serving Calories 170; Total Fat 2.5 g (Sat Fat 0.5 g, Mono Fat 0 g, Poly Fat 0 g); Protein 34 g; Carb 1 g; Fiber 0 g; Cholesterol 85 mg; Sodium 620 mg Excellent Source Of Phosphorus, Potassium, Protein, Selenium Good Source Of Magnesium, Niacin, Vitamin B6, Vitamin B12, Vitamin D Per Serving Calories 240; Total Fat 6 g (Sat Fat 1 g, Mono Fat 0 g, Poly Fat 0 g); Protein 7 g; Carb 43 g; Fiber 7 g; Cholesterol 5 mg; Sodium 130 mg Excellent Source Of Fiber, Folate, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K Good Source Of Copper, Iron, Magnesium, Niacin, Phosphorus, Protein, Riboflavin, Thiamin Per Serving Calories 240; Total Fat 7 g (Sat Fat 1 g, Mono Fat 4 g, Poly Fat 1 g); Protein 13 g; Carb 22 g; Fiber 2 g; Cholesterol 25 mg; Sodium 730 mg Excellent Source Of Manganese, Phosphorus, Protein, Selenium, Vitamin A, Vitamin B12, Vitamin C Good Source Of Folate, Magnesium, Potassium, Riboflavin, Thiamin, Vitamin B6, Zinc Per Serving Calories 200; Total Fat 15 g (Sat Fat 2.5 g, Mono Fat 9.5 g, Poly Fat 1.5 g); Protein 11 g; Carb 8 g; Fiber 4 g; Cholesterol 20 mg; Sodium 770 mg Excellent Source Of Folate, Manganese, Protein, Thiamin, Vitamin A, Vitamin C, Vitamin K Good Source Of Fiber, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6 Per Serving Calories 220; Total Fat 9 g (Sat Fat 2 g, Mono Fat 4.5 g, Poly Fat 2 g); Protein 25 g; Carb 10 g; Fiber 1 g; Cholesterol 35 mg; Sodium 510 mg Excellent Source Of Niacin, Phosphorus, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, Zinc Good Source Of Iron, Riboflavin, Vitamin A, Vitamin B12, Vitamin K Per Serving Calories 200; Total Fat 6g; (Sat Fat 1.5 g, Mono Fat 2 g, Poly Fat 1 g); Protein 7 g; Carb 31 g; Fiber 2 g; Cholesterol 5 mg; Sodium 135 mg Excellent Source Of Potassium, Vitamin B6 Good Source Of Calcium, Manganese, Protein, Vitamin C Per Serving Calories 160; Total Fat 5 g (Sat Fat 2 g, Mono Fat 2 g, Poly Fat 0 g); Protein 28 g; Carb 1 g; Fiber 0 g; Cholesterol 75 mg; Sodium 210 mg Excellent Source Of Iron, Protein, Vitamin B12, Vitamin D, Zinc Good Source Of Niacin Per Serving Calories 130 ; Total Fat 5 g (Sat Fat 1.5 g, Mono Fat 2 g, Poly Fat 0.5 g); Protein 9 g; Carb 16 g; Fiber 4 g; Cholesterol 5 mg; Sodium 170 mg Excellent Source Of Calcium, Folate, Magnesium, Manganese, Potassium, Protein, Riboflavin, Vitamin A, Vitamin K Good Source Of Copper, Fiber, Iodine, Iron, Phosphorus, Selenium, Thiamin, Vitamin B6, Vitamin C, Vitamin D Per Serving Calories 160; Total Fat 4.5 g (Sat Fat 2.5 g, Mono Fat 1 g, Poly Fat 0 g); Protein 4 g; Carb 26 g; Fiber 3 g; Cholesterol 10 mg; Sodium 170 mg Excellent Source Of Vitamin B6, Vitamin C Good Source Of Fiber, Manganese, Phosphorus, Potassium Per Serving Calories 430; Total Fat 8 g (Sat Fat 1.5 g, Mono Fat 4 g, Poly Fat 1 g); Protein 31 g; Carb 58 g; Fiber 14 g; Cholesterol 45 mg; Sodium 910 mg Excellent Source Of Fiber, Iron, Magnesium, Niacin, Phosphorus, Potassium, Protein, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Zinc Good Source Of Calcium, Iodine, Manganese, Riboflavin Per Serving Calories 130; Total Fat 5 g (Sat Fat 0 g, Mono Fat 3 g, Poly Fat 1.5 g); Protein 2 g; Carb 23 g; Fiber 4 g; Cholesterol 0 mg; Sodium 350 mg Excellent Source Of Vitamin A, Vitamin C, Vitamin K Good Source Of Fiber, Manganese, Potassium, Vitamin B6 (without bread) Per Serving Calories 240; Total Fat 10 g (Sat Fat 6 g, Mono Fat 2.5 g, Poly Fat 0.5 g); Protein 22 g; Carb 18 g; Fiber 5 g; Cholesterol 50 mg; Sodium 750 mg Excellent Source Of Calcium, Fiber, Phosphorus, Protein Good Source Of Folate, Iodine, Potassium, Riboflavin, Thiamin, Vitamin B12, Vitamin D Per Serving Calories 80; Total Fat 7 g (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 1 g); Protein 1 g; Carb 3 g; Fiber 1 g; Cholesterol 0 mg; Sodium 180 mg Excellent source of Vitamin A, Vitamin C Per Serving Calories 210; Total Fat 8 g (Sat Fat 1.5 g, Mono Fat 4 g, Poly Fat 1 g); Protein 24 g; Carb 13 g; Fiber 1 g; Cholesterol 65 mg; Sodium 350 mg Excellent Source Of Niacin, Protein, Selenium, Vitamin B6, Vitamin C Good Source Of Phosphorus, Vitamin K Per Serving Calories 230; Total Fat 8 g (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 1 g); Protein 11 g; Carb 33 g; Fiber 9 g; Cholesterol 0 mg; Sodium 330 mg Excellent Source Of Fiber, Iron, Protein, Vitamin A, Vitamin C, Vitamin K Good Source Of Potassium Per Serving Calories 350, Total Fat 4 g (Sat Fat 1 g, Mono Fat 2 g, Poly Fat 1 g); Protein 73 g; Carb 2 g; Fiber 0 g; Cholesterol 200 mg; Sodium 430 mg Excellent Source Of Iron, Niacin, Phosphorus, Potassium, Protein, Selenium, Vitamin B6, Zinc Good Source Of Copper, Magnesium, Pantothenic Acid, Riboflavin, Vitamin B12 Per Serving Calories 160; Total Fat 3.5 g (Sat Fat 0.5 g, Mono Fat 2.5 g, Poly Fat 0.5 g); Protein 3 g; Carb 28 g; Fiber 3 g; Cholesterol 0 mg; Sodium 160 mg Excellent Source Of Potassium, Vitamin C Good Source Of Copper, Fiber, Magnesium, Manganese, Niacin, Phosphorus, Vitamin B6 Per Serving Calories 80; Total Fat 4 g (Sat Fat 0.5 g, Mono Fat 2.5 g, Poly Fat 0.5 g); Protein 4 g; Carb 10 g; Fiber 4 g; Cholesterol 0 mg; Sodium 170 mg Excellent Source Of Vitamin C, Vitamin K Good Source Of Fiber, Folate, Manganese, Potassium, Thiamin, Vitamin A, Vitamin B6 Per Serving Calories 310; Total Fat 13 g (Sat Fat 2 g, Mono Fat 8 g, Poly Fat 2 g); Protein 33 g; Carb 17 g; Fiber 7 g; Cholesterol 50 mg; Sodium 580 mg Excellent Source Of Fiber, Magnesium, Manganese, Phosphorus, Potassium, Protein, Selenium, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K Good Source Of Copper, Folate, Iron, Pantothenic Acid, Riboflavin, Thiamin, Vitamin A Per Serving Calories 110; Total Fat 4 g (Sat Fat 2.5 g, Mono Fat 1 g, Poly Fat 0 g); Protein 6 g; Carb 12 g; Fiber 2 g; Cholesterol 5 mg; Sodium 190 mg Excellent Source Of Manganese Good Source Of Copper, Protein, Selenium Per Serving Calories 330; Total Fat 13 g (Sat Fat 3 g, Mono Fat 5 g, Poly Fat 3 g); Protein 43 g; Carb 11 g; Fiber 5 g; Cholesterol 100 mg; Sodium 600 mg Excellent Source Of Calcium, Copper, Folate, IRON, Magnesium, MANGANESE, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, vitamin d Good Source Of Pantothenic Acid, Zinc Per Serving Calories 270; Total Fat 13 g (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 5 g); Protein 6 g; Carb 32 g; Fiber 4 g; Cholesterol 0 mg; Sodium 40 mg Excellent Source Of Folate, Magnesium, Manganese, Phosphorus, Vitamin K Good Source Of Fiber, Iron, Niacin, Potassium, Protein, Riboflavin, Thiamin, Vitamin B6, Vitamin C, Zinc Per Serving Calories 400; Total Fat 10 g (Sat Fat 5 g, Mono Fat 3 g, Poly Fat 0.5 g); Protein 24 g; Carb 55 g; Fiber 7 g; Cholesterol 25 mg; Sodium 670 mg Excellent Source Of Calcium, Fiber, Phosphorus, Protein, Vitamin C, Vitamin K Good Source Of Iodine, Iron, Manganese, Potassium, Riboflavin, Selenium, Vitamin A, Vitamin B6, Vitamin B12 Per Serving Calories 100; Total Fat 10 g (Sat Fat 1.5 g, Mono Fat 7 g, Poly Fat 1 g); Protein 1 g; Carb 3 g; Fiber 1 g; Cholesterol 0 mg; Sodium 230 mg Good Source Of Vitamin A, Vitamin C Per Serving Calories 390; Total Fat 12 g (Sat Fat 2.5 g, Mono Fat 6 g, Poly Fat 1 g); Protein 21 g; Carb 52 g; Fiber 13 g; Cholesterol 10 mg; Sodium 730mg Excellent Source Of Fiber, Iron, Magnesium, Niacin, Phosphorus, Potassium, Protein, Vitamin C Good Source Of Calcium, Iodine, Phosphorus, Riboflavin, Thiamin, Vitamin A, Zinc Per Serving Calories 120; Total Fat 8 g (Sat Fat 1 g, Mono Fat 5 g, Poly Fat 1 g); Protein 1 g; Carb 14 g; Fiber 5 g; Cholesterol 0 mg; Sodium 150 mg Excellent Source Of Vitamin C, Vitamin K Good Source Of Fiber, Folate, Vitamin A, Vitamin B6 Breakfast-At The Ready Breakfast is the meal of fresh starts and new possibilities, a way of approaching the day with your best foot forward. It is remarkable how this first meal can set you on course, like a compass pointing you in the right direction. If you skip it you are passing up an opportunity to jumpstart your brain and give your body the fuel it needs to be at its peak. Unfortunately, the days we have the least time for breakfast are those when we need it most. The recipes in this chapter solve that conundrum. Each and every breakfast here is one you can make in advance to grab and go or whip up in minutes in the morning.