We’ve not done Thai before, so this week we’re going to correct that. We’ll start out by doing a fancy-looking, but easy, Italian dish suitable for company, and follow it with your French grandmere’s (if you have a French grandmere) classic, delicious, but easy beef dish, again suitable for company. But we’ll make extra and use it in another classic Southern French country dish later. There’s a classic American cold weather soup, too, and another typical, easy French dish. We’ll veer into the Middle East for awhile–or is it the American Southwest? by the end of the week. The bonus is a party-ready dish–in America, at least, this time of year is one of the high sporting seasons of the year with all the football games! Feel free to move the menus around to whatever day works for you; just be sure to make the Beef Provencal before you make the Tian. Welcome to our new Aussie and Canadian subscribers!
| Menu 1: Saturday
Chicken Breasts Stuffed with Ham, Spinach and Cheese |
Menu 2: Sunday
Braised Beef Provençal |
Menu 3: Monday
New England Clam Chowder |
| Menu 4: Tuesday
Thai Chicken Bowls |
Menu 5: Wednesday
Pork Tenderloin with Mustard and White Wine Sauce |
Menu 6: Thursday
Browned Brussels Sprouts with Bacon and Feta |
| Menu 7: Friday
Middle Eastern Eggs |
Bonus Recipe
Goat Cheese and Pesto Bombe |
| Asian
___ Sriracha sauce—rooster label & green top (1 tsp) 4, 7 Baking ___ toasted sliced almonds (1/4 c) B Canned ___ Clams (3 cans) 3 ___ green chiles (1 1/2) 7 ___ Beef stock (1 c) 2 ___ chicken stock (5 c) 4, 5 Cheese ___ crumbled feta cheese (1/3 c) 6 ___ Parmesan cheese (1 1/2 c) 1, B (fresh for B) ___ fresh goat cheese- (chevre) (8 oz) B Condiments ___ Dijon mustard < (6 tbs + 3/4 tsp) 2, 5 ___ 1 or 2 oil-packed sun-dried tomatoes (1) B ___ Worcestershire sauce, GF if needed (1 dash) 3 Dairy ___ Butter (1/2 c) 1, 5, 7 ___ eggs (15) 1, 7 ___ Heavy cream (~2 3/4 c) 1, 3*, 5 Health or Natural Foods ___ guar or xanthan 2, 4, 5 ___ Almond milk* (1 c; or omit and add 1 c cream) 3 Meats ___ Bacon (1 pkg) 2, 3, 6 ___ Beef for braising or stewing (4 lbs) 2, 6 ___ pork tenderloin (2-3 lbs) 5 ___ Prosciutto (6 slices) 1 Oils ___ olive oil, The Good Stuff (~3/4 c) 2, B ___ olive oil (~1 c) 1, 2, 5, 6 ___ red wine vinegar (5 tbs) 2, 6 |
Produce
___ Brussels sprouts (1 lb) 6 ___ Carrots (8 med) 2 ___ Cauliflower head (1 med) 4 ___ Celery stalks (2) 4 ___ fresh watercress leaves 3, optional ___ ginger root –jarred is easiest (2 tsp) 4 ___ Lemons (2) 2, 3, 4 ___ lettuce, looseleaf, Romaine or mix (1 head or bg) 2 ___ green onions (bunch) 4,7 ___ fresh parsley (bunch) 6 ___ onions (6) 2, 3, 4, 5 ___ basil leaves (2 c) B ___ thinly sliced shallots or chopped red onion (1/4 cup) 6 ___ spinach (4 lbs) 1 ___ Thyme (~1 tbs) 5, 6 (or 2 tsp dried) 5, 6 ___ Tomatoes (3) 7 ___ Turnips (10 med) 3, 5 Snacks ___ Pork rinds (1/2 c) 6 Spices ___ bouquet garni (2) 2 ___ whole cloves (8) ___ five spice powder (1 tsp) 4 ___ freshly grated nutmeg 1, 2 ___ Thyme (4 teaspoon) 3, 5 ___ sea salt 2, 3, 5, 6* *or kosher 7, B ___ freshly-cracked pepper 5, 6, 7, B Wine ___ Red wine (4 c) 2 ___ dry white wine (2 c) 5, 6 |
Recipes on Plan
Chicken Breasts Stuffed with Ham, Spinach and Cheese; Creamed Spinach with Parmesan
Notes: Begin marinating the beef for tomorrow.
Chicken Breasts Stuffed with Ham, Spinach and Cheese
These are easy to make: slice a pocket, fill and tie. They’re baked with a drizzle of olive oil to make a crunchy crust. I snipped the string in a few places to make it easier to remove but left it on when serving: they looked nicer! Get breasts that are on the large side.
6 servings
Ingredients
6 chicken breasts boneless, skinless
6 ounces gruyere or other sliced hard cheese
6 slices Prosciutto or other dried, smoked ham (Speck would work)
24 small spinach leaves
3 eggs
3/4 cup Parmesan cheese, grated, + 6 tbs
1/4 c olive oil
Instructions
With a sharp knife make a long slit in the edge of the chicken breast – cutting horizontally and being careful not to cut through the other side. Make the cut on the ’straight’ edge of the breast. You should have a pocket the shape of the breast with 1/2 inch of ‘uncut’ chicken around 3 sides. Slice the Prosciutto and cheese to fit inside. You will have 2 or 3 layers of Prosciutto, 1 or 2 of cheese, then the spinach on top of the cheese. Wrap the entire breast with kitchen string to hold it together – and keep as much cheese inside as possible.
Lightly whisk egg and put into a shallow bowl or deep plate. Put Parmesan on another plate. Lightly oil the center of a baking sheet, a large enough place for all breasts with an inch or 2 in between. Dip the tied breasts into the egg, coating all sides, then into the cheese, coating all sides (use your fingers). Lay on the oiled sheet. Drizzle the tops with the rest of the oil and bake, 400F (200C) for 30 minutes, until the crust is golden and the chicken done. Remove, snip the string in a few places, and serve.
361 calories and 2 total grams of carbs, 1 gram of fiber leaves 1 gram of usable carbs and 36 grams of protein per serving.
adapted from a recipe by Katie Zeller of Thyme for Cooking
Creamed Spinach with Parmesan
This is the way they made the unusually good spinach at Bruno’s Pen and Pencil restaurant in Manhattan.
6 Servings
Ingredients
3 tablespoon olive oil EVOO, for cooking
3 pounds spinach, cleaned and steamed
1 1/2 cup Heavy cream
1 tbs Butter
1 tbs Parmesan cheese, grated
freshly grated nutmeg to taste
Instructions
Clean and steam spinach and drain well.
Heat the olive oil in a large, heavy saucepot (skillet) over medium-high heat. When it’s hot, add the spinach and flip it in the oil, using tongs, for 2 minutes. Remove the spinach in a nest of paper towels in a colander and squeeze it dry. Chop it up.
Add the remaining ingredients to the skillet and cook them down over high heat for a couple of minutes, until you have a little sauce. Add the chopped spinach and mix it well with the sauce. Serve immediately.
240 calories, 9 total grams of carbs and 6 grams of fiber leaves 3 grams of usable carbs and 8 grams of protein per serving.
adapted from a recipe by Fran McCullough
Master Plan for Tonight
| 1. Wash and dry spinach and start most of it steaming. 2. Go set table. 3. Cut slits in chicken and stuff; start oven preheating 4. Wrap up chicken with string. 5. Prepare baking sheet. 6. “Bread” chicken with cheese and begin baking |
7. Chop up beef for tomorrow and start the marinade 8. Briefly saute spinach 9. Prepare the sauce 10. Add spinach to the sauce 11. Serve all |
Braised Beef Provençal; Tossed Salad with Lemon Vinaigrette
Notes: Serve this with a simple tossed salad with the homemade vinaigrette. This is hearty enough you really won’t want anything else!
Braised Beef Provençal
Preparation and cooking time: 5:45 hours broken into 3 stages:
Night before: 10 minutes; Afternoon of: 25 minutes; Baking time: 5 hours plus 10 minutes to finish
This is one of those long-cooking dishes that I love doing during the winter. It has a bit of bacon and sautéed carrots added to give it its own unique flavors. The leftovers will be used in another classic French country dish later in the week.
8 Servings
Ingredients
4 lbs Beef for braising or stewing
2 onions
8 cloves garlic (4 tsp jarred)
8 whole cloves
2 bouquet garni you can buy these ready made in little bags
4 cups Red wine to half again as much
4 tbs red wine vinegar
6 oz Bacon, cooked
8 medium Carrots
2 tbs olive oil
1 cup Beef stock
2 pinch Nutmeg
guar or xanthan
Instructions
The night before: Trim beef and cut into 2 inch (5 cm) cubes. Put into a deep bowl or sauce pan. Peel the onion and garlic. Cut the onion in half and stick two cloves into each half. Add to the beef along with the garlic and bouquet garni. Add the vinegar and several cups of red wine, enough to cover the beef. Cover and refrigerate until ready to use.
The afternoon of: Take the meat out of the marinade and let drain, reserving all of the marinade. Peel carrots and slice into 1/4 inch (.65cm) rounds. Cut bacon into matchsticks. Heat oil in large skillet over medium-high heat. Add carrots and sauté until golden and caramelized, 10 – 12 minutes, turn using two forks or tongs. Remove carrots and set aside.
Add bacon and sauté until crisp. Remove and set aside. Add beef and brown on all sides.
In a heavy baking dish (casserole), preferably deep, lay bacon on the bottom. Put the beef on top and surround the beef with the carrots, Pour the reserved marinade over all, along with the onion, garlic, bouquet garni and beef stock. Put a sheet of oiled, waxed paper over the pot and put the lid on top. Bake for 5 hours at 350F (180C). Check it every 2 hours or so to make sure it’s not drying out – if it is, add more wine.
To finish: Remove from oven. With slotted spoon take everything out of the sauce and put on a small platter. Cover with the lid or foil to keep warm. Discard bouquet garni. Bring the sauce to a boil over medium heat. Slowly add guar or xanthan by sprinkling from a salt shaker while whisking to sauce, stirring until thickened. Stop periodically and let it cook to test consistency. Spoon some of the sauce over the beef and carrots, serve the remainder on the side. Serve.
Note: If your baking dish is not appropriate for the cook top put the red wine sauce into a small saucepan before thickening.
** The nutrition info assumes that 95% of the alcohol is cooked off after 2.5 hours
roughly 450 calories and 12 grams of total carbs and 3 grams of fiber, leaving 9 grams of usable carbs and 39 g of protein.
adapted from a recipe by Katie Zeller of Thyme for Cooking
Tossed Salad with Lemon Vinaigrette
6 Servings
Ingredients
1 head of looseleaf or Romaine lettuce, or get a mixed bag
4 1/2 tablespoon fresh lemon juice
1 1/2 large garlic clove (2 tsp)
1 1/8 teaspoon salt
3/4 teaspoon Dijon mustard
3/8 cup olive oil “the Good Stuff”
Instructions
Just whisk this all together.
125 Calories, 1.5 grams of total and usable carbs and no protein to speak of.
Traditional recipe from southern France
Master Plan for Tonight
| 1. About 6 hours before dinner, chop up carrots and bacon; saute 2. Brown beef 3. Layer everything according to recipe & begin baking 4. Go live life for a few hours 5. Go set table and put feet up for a bit. 6. Wash and dry lettuce; make vinaigrette |
7. Check beef and add wine if needed. To the roast. 8. Beef done? Remove it to platter to rest 9. Assemble salad 10. Thicken sauce; arrange beef, carrots and sauce on platter 11. Serve all |
New England Clam Chowder
Notes: A lighter dish because yesterday’s was hearty.
This is a somewhat French New England chowder–think of the French of Maine and Quebec.
6 Servings
Ingredients
4 slices Bacon, diced (Italian pancetta affumicata is also nice, or Speck)
1 medium onion, chopped
1 large Turnip in 1/2″ cubes`
3 cans Clams, 10 oz, undrained
3 garlic cloves, crushed (1 1/2 tsp)
1 teaspoon Thyme
1 dash Worcestershire sauce (GF if needed)
1 teaspoon sea salt
1 cup Almond milk , unflavored, unsweetened
1 cup Heavy cream
1/2 Lemon
Paprika
fresh dill
fresh watercress leaves snipped
Instructions
In a big, heavy saucepot, sauté the bacon, onion, and turnip until the onion is golden. Drain and put it all on the bottom of your slow cooker.
Pour the clam liquid into a 2 cup measuring cup and add enough water to make 2 cups–if there is more than that, just use it all. Combine in a bowl with the clams, garlic and spices. Pour the mixture over the things in the slow cooker. Cover, set to low, and let it go 5 hours, or until the turnips are tender.
For the last 45 minutes, add the cream (and almond milk, if using) and butter.
Serve, squeezing a little fresh lemon juice into each bowl, and topping with snipped fresh dill and watercress if desired.
235 calories; 7 total grams of carbs and 1 gram of fiber leaves 6 usable grams of carbs if made with all cream, about 6 if done with almond milk, and 4 grams of protein per serving.
adapted from a recipe by Fran McCullough
Thai Chicken Bowls
6 Servings
Ingredients
8 Chicken thighs, boneless, skinless, cubed
2 garlic cloves, crushed (or 1 tsp from a jar)
1/2 cup onion, chopped
2 Celery stalks, sliced
2 teaspoons ginger root, grated (from a jar is easiest)
1 teaspoon five spice powder
1/2 teaspoon salt
1 tbs Lemon juice
1 teaspoon Sriracha sauce (optional; sub any hot pepper sauce)
28 ounces Chicken stock
1 medium Cauliflower head
guar or xanthan
1/3 c green onions sliced
1/3 c Cilantro chopped
Instructions
Put the chicken in your slow cooker. Top with the garlic, onion, celery, ginger, five spice powder, salt, and lemon juice.
In a bowl, combine the Sriracha sauce, if using, and the stock and pour it into the slow cooker. Cover, set to low, and let it go for 5-6 hours.
Once it’s almost time to eat, run your cauliflower through the shredding blade of your food processor to make Cauli-rice. From here, you can steam your Cauli-rice, or stir-fry it (probably more appropriate for this recipe). Just heat a little coconut, palm, or olive oil in a wok and stir-fry for just a few minutes–it doesn’t take long!
Thicken up the sauce in the slow cooker with a little guar, xanthan or Thick’n Thin Notstarch to about the texture of heavy cream.
Cauli-Rice done? Immediately divide it into 6 bowls. Divide the chicken mixture, ladling it over the Cauli-Rice. Top with the green onions and cilantro, with the Sriracha bottle nearby for those who like it authentically hot.
138 calories, 4 g of total fiber and 1 g of fiber for 3 usable grams of carbs and 20 g of protein.
adapted from a recipe by Dana Carpender
Pork Tenderloin with Mustard and White Wine Sauce; Sweet Mashed Turnips with Thyme
Pork Tenderloin with Mustard and White Wine Sauce
Pork and mustard go well together. It makes a lovely, quick, mid-week dinner, yet ‘gourmet’ enough for unexpected guests! If the tenderloin has a lot of ‘silver’, trim it with a sharp knife before slicing.
6 Servings
Ingredients
2-3 lbs pork tenderloin
3 small or 2 medium onions
3 cloves garlic
3 tbs olive oil
1 tbs thyme
6 tbs Dijon-style mustard
1 1/2 cup chicken stock
1 1/2 cup white wine
guar or xanthan
Instructions
Thinly slice the onion and finely chop the garlic. Sauté onion and garlic in oil in non-stick skillet over medium-high heat. Slice the tenderloin into 1 inch (2.5 cm) thick slices. Brush mustard on one side. When onion starts to brown, move it to the sides of the pan and sauté pork medallions mustard-side down for 5 minutes. Brush remaining mustard on top and turn. Sauté for 5 minutes. Add thyme, stock and white wine to pan, reduce heat to low, cover and simmer 15 minutes. Sprinkle your choice of guar, xanthan or Notstarch in, using a salt shaker and whisking, until it’s as thick as you want. Arrange pork medallions on a platter, pour part of the sauce over and serve the rest on the side.
374 calories and 5 grams of total carbs, 1 gram of fiber leaving 4 grams of usable carbs and 39 grams of protein per serving.
adapted from a recipe by Katie Zeller of Thyme for Cooking
Sweet Mashed Turnips with Thyme
Don’t be put off by this! Handled correctly, turnips have a rich, sweet, complex flavor without bitterness, and a texture like potatoes. The cream removes the bitter flavor people dislike in turnips. You could also use rutabaga for this.
6 Servings
Ingredients
8 medium Turnips, peeled and chunked
3 tbs Heavy cream
Water to cover
1 tbs Thyme chopped, or 1 tsp dried
1/4 cup Butter
sea salt and freshly-ground black pepper to taste
Instructions
Peel and chop the turnips. Place in a pot on the stove and cover with water. Add the cream and thyme. Bring to a boil. Lower heat, cover, and simmer for 20-25 minutes, or until turnips are fork-tender.
Drain through a colander. Either return to the pot, add a bit more thyme and butter and mash with a potato masher, or use your food processor or mixer. Serve immediately.
107 calories (except you’re draining off many of them because of the cream) and 5 grams of total carbs, 3 grams of fiber leaving 2 grams of carbs and negligible protein.
a tip picked up from my grandmother
Master Plan for Tonight
| 1. Peel and chop up the turnips and start them cooking. 2. Go set table. 3. Slice tenderloin; chop up onions and garlic. 4. Begin onions and garlic sauteing. 5. Brush tenderloin with mustard and start it sauteing. 6. Turn pork; drain turnips |
7. Add stock and spices to pork and start simmering 8. Mash up turnips with butter and more thyme 9. Thicken sauce for pork 10. Serve all |
Browned Brussels Sprouts with Bacon and Feta; Tian de Boeuf aux Légumes
Browned Brussels Sprouts with Bacon and Feta
Cook: 8 minutes
Prep: 25 minutes
6 Servings
Ingredients
1 pound Brussels sprouts
2 thick slices bacon
1/4 cup thinly sliced shallots or chopped red onion
1 tsp. snipped fresh thyme or 1/4 teaspoon dried thyme crushed
1/4 tsp. kosher salt or salt
1/8 tsp. freshly ground black pepper
1 Tbsp. red wine vinegar
1/3 cup crumbled feta cheese
Instructions
Trim stems from Brussels sprouts and remove any discolored or wilted outer leaves; wash. Cut any large sprouts in half lengthwise.
In a 4-quart Dutch oven, bring a large amount of lightly salted water to boiling; carefully add Brussels sprouts. Cook, uncovered, for 8 to 10 minutes or until tender. Drain. Rinse under cold tap water; drain again. Pat dry with paper towels. Set aside.
In a large skillet, cook bacon over medium heat for 5 to 7 minutes or until crisp. Remove bacon and drain on paper towels; set aside. Reduce heat to medium-low.
Add sprouts, shallots, thyme, salt and black pepper to bacon drippings in skillet. Cook and stir about 4 minutes or until sprouts are heated through and shallots begin to soften. Crumble cooked bacon strips. Stir crumbled bacon into mixture in skillet. Add vinegar and stir to coat.
Transfer Brussels sprouts mixture to a serving bowl. Top with feta cheese. Toss before serving.
130 calories and 8 total grams of carbs with 3 grams of fiber, leaving 5 grams of usable carbs and 5 grams of protein per serving.
adapted from a recipe in Midwest Living Magazine
Tian de Boeuf aux Légumes
A “tian” is a layered dish from Provence, a good use for the leftover beef from Sunday. Obviously, there are no “legumes” in this recipe; legumes here means vegetables. The original recipes called for bread crumbs, but don’t be afraid of the pork rinds. They are almost entirely protein, and add a slight bacon flavor that goes well in this.
6 Servings
Ingredients
1 pound mushrooms, sliced
6 cloves garlic, minced
6 shallots, minced
1/2 cup Pork rinds, crushed
1/2 cup chopped parsley
Salt and freshly ground black pepper
8 to 10 slices cooked beef or 3 cups chopped (use what you have — exact proportions are no
1/2 cup dry white wine
1 tablespoon olive oil
Instructions
Preheat oven to 375°F. In a bowl, mix the mushrooms, garlic, shallots, half of the pork rinds, parsley, salt and pepper. Oil a large baking dish and spread half of the vegetable mixture on it, lay the meat on it, and cover with the rest of the vegetables. Add the wine. Sprinkle with the remaining the pork rinds and the olive oil and bake 30 minutes.
267 calories; 5 total grams of carbs and 1 gram of fiber leaves 4 usable grams of carbs and roughly 26 grams of protein, depending on how much beef you use.
adapted from Mireille Johnston’s The Cuisine of the Sun
Master Plan for Tonight
| 1. Chop up mushrooms, all shallots, and garlic 2. Preheat onion 3. Assemble tian 4. Start it baking 5. Start bacon frying; drain 6. Rinse and cut up sprouts |
7. Cook sprouts just until bright green and barely tender 8. Go set table while the sprouts are cooking; drain 9. Add shallots, sprouts and spice to bacon grease and saute 10. Combine ingredients for sprouts in serving dish 11. Remove tian from oven and serve all |
Middle Eastern Eggs
These tasty scrambled eggs also taste a little Southwestern, because the cilantro-cumin-chile combination is also used in that cuisine.
6 Servings
Ingredients
3 tbs Butter
3 green onions including the firm green, sliced
1 1/2 green chiles, seeded and minced
1 1/2 teaspoon ground cumin
12 large Eggs
salt and pepper to taste
3 Tomatoes, seeded and cubed
1 1/2 tbs Cilantro chopped
Sriracha sauce or your favorite hot pepper sauce, optional
Instructions
Beat the eggs with as much sea salt and freshly-cracked black pepper as you like. Chop, slice, and mince all veggies.
Melt the butter in a large, heavy saucepot (skillet) over medium high heat. When it’s foaming, add the green onions, chile, and cumin. Saute until the green onions are soft. Add the eggs and tomato pieces and scramble together with the onions and chile. Just before serving, stir in the cilantro and add the hot pepper sauce. Decorate the platter with more sprigs of cilantro.
244 calories, 5 grams of total carbs and 1 gram of fiber leaves 4 grams of usable carbs and 15 grams of protein.
adapted from a recipe by Fran McCullough
Goat Cheese and Pesto Bombe
A nice appetizer/snack to take to a party.
Serve with slices of vegetables, and baguette for those that can eat it.
MAKE AHEAD: The bombe needs to be refrigerated for at least 2 hours to set firmly. It can be assembled and refrigerated a day in advance.
10 Servings
Ingredients
2 cups packed basil leaves
3 tablespoons (skin-on or blanched) sliced almonds, lightly toasted, plus more
1 large or 2 small cloves garlic crushed
1/4 teaspoon salt plus a pinch for the cheese mixture
2 tablespoons freshly grated Parmigiano-Reggiano cheese
2 tablespoons freshly grated pecorino Romano
3 or 4 tablespoons extra-virgin olive oil plus more for coating the plastic wrap
8 ounces fresh goat cheese (chevre), at room temperature
4 ounces mascarpone at room temperature
Freshly ground black pepper
1 or 2 oil-packed sun-dried tomatoes patted dry with paper towel and cut into 7 very thin strips (julienned)
Instructions
Combine the basil, the almonds, garlic, salt and the cheeses in the bowl of a food processor; pulse until coarsely chopped and just combined. With the motor running, add the oil to taste in a slow, steady stream; process to form an almost-creamy paste (it should be a little coarse). Transfer to a small container and hold at room temperature.
Whisk together the goat cheese and mascarpone in a small bowl until thoroughly blended and creamy. Stir in a generous grinding of black pepper and a pinch of salt.
Have ready a 2-cup bowl and a large sheet of plastic wrap. Line the bowl with the plastic wrap, pressing it against the bottom and sides. Be sure there is overhang to cover the cheese once it is in the bowl. Use a pastry brush to coat the plastic wrap with a little of the oil.
Carefully scoop one half of the cheese mixture into the bottom of the bowl, spreading it out in an even layer. Firmly rap the bowl on the work surface to help even out the layer of cheese. Spoon the pesto over the cheese mixture, spreading it out evenly. Then spoon the remaining cheese mixture over the pesto, taking care to spread it evenly so that no pesto is visible. Fold the overhang of plastic wrap over the cheese and press it lightly so it has direct contact with the cheese.
Refrigerate for at least 2 hours, until the bombe is firm.
When ready to serve, unwrap the top of the molded cheese. Place a serving plate over the bowl and invert it to unmold the bombe onto the plate. (If it sticks, you may need to loosen it by gently pulling up the plastic wrap. Once it is loose, place the serving plate over the bowl once more and unmold it.)
Arrange the strips of sun-dried tomato around the top of the bombe and sprinkle with a few toasted sliced almonds.
NOTE: Toast the almonds in a heavy, dry skillet (preferably cast-iron) over medium-high heat, stirring constantly, for 2 to 3 minutes, until they are lightly browned and begin to smell toasty. Watch carefully; nuts can burn quickly. Let cool.
Per serving: 170 calories, 6 g protein, 2 g carbohydrates and 1 g of fiber for 1 gram of usable carbs.
adapted from a recipe in Smitten Kitchen
Compliments to the Chef